High intensity interval training is the best way to increase your afterburn. One method of HIIT is Tabata. You do each move at super high intensity for 20 seconds, with

ten seconds rest for 8 cycles. Choose whichever move you want, cardio or strength, just make sure you're going to the max for those 20 seconds.

With this one you go high intensity for 60 seconds, then 75 seconds of low intensity for 12 cycles. The high intensity rounds are meant to go to 95 percent of

your max, so this isn't playing around. But you get a great workout in about 27 minutes.

The Turbulence method is a little different from the others. You alternate between 8-rep, high weight strength training, followed by 1-2 minutes of high intensity cardio for a maximum of 45

minutes. This is a great way to get a full body workout with a great strength/cardio balance.

But what exercises do you do for these high intensity methods? Well, you could do anything as long as intensity stays high, but some workouts are better than others. Rowing, for example,

is great. Using intervals in your rowing, either on a lake or on a machine, will really increase your calorie burn.

Spin class isn't just for rich chicks. It's a super intense way to work out, especially if you're worried about knee problems, or just want a change in your routine.

Just follow the intervals on your bike and you'll be burning up all day.

You don't even need a gym membership for this one. Get over to your favorite park and run your sprinting intervals. It'll improve your running skills in general and burn

off that Big Mac.

This exercise could be used for your last few rounds of any high intensity method. It works strength, cardio, and every muscle in your body. This is a perfect way

to finish your workout strong. Your body burning with soreness will be the icing on the cake.