Before you call it a day, grab a kettle bell. Now jump.

Do about ten reps at the top of each minute for ten minutes, resting in between and focusing like

a laser on proper form.

This method will light your metabolism on fire by activating nearly your entire muscular structure, helping you burn those calories faster. Take a look at

target="_blank">this video for a guide to your form.

One of the best ways you can encourage your body to burn more calories is to exercise very intensely, and then rest for a short period, followed by another burst

of strain. Jumps are great for this, because they summon all of your muscle groups to work in concert.

Encouragingly, the benefits of engaging in workouts like this will last all

day, long after you've stopped working out, your body will be burning more than it otherwise would have if you hadn't kicked things into gear.

Check out these cool Tabata

moves for inspiration.

Keep up the intensity on your body by going for a quick dash of ten to twenty minutes. The secret to kicking things into high-burn mode is to sprint aggressively

for thirty seconds, then continue at a relaxed pace for the next sixty.

Cycling the intensity of your workout this way will result in a state of mild oxygen deprivation, which

your body will balance out by burning even more calories as it consumes extra oxygen for as many as three days after you've stopped.

Try to do this outside, if possible,

where research suggests you'll burn up to ten percent more calories than on a treadmill.

Tack on just a bit more resistance exercise to burn just a few more fat cells.

Just like with the runs and jumps, make an effort to go as hard as

possible for a brief interval, followed by more moderate motion, repeated in a cycle.

You don't have to do this part for too long, since the added intensity dramatically increases

the impact. All high intensity interval training will also take a toll on your body if you do it too frequently, so aim for around three days a week and use caution

if you push for more.

Skip this step only at your peril.

The lactic acids your muscles have accumulated under stress need to be worked out for your body to enjoy the full advantages of the

challenges you just put it through.

Some people go as far as rolling out their muscles on cylinders of foam, metal or wood. This will help keep you limber, and

maximise the positive flow of your blood through the areas you've been stressing.

I know, you just burned a whole bunch of calories and you don't want to add more to the pile, but if you don't eat or drink the right things

after your workout, you'll be wasting your efforts.

Try to steer toward protein intensive beverages and pure water. Sports drinks are filled with sugar that your body will happily consume

instead of burning more fat cells.

Bananas and other foods rich in potassium can help you deal with the soreness from acid buildup, and protein rich powders will race valuable

nutrients straight to your muscles. This will ensure that the workout gets you what you wanted in the first place: more lean strength.