If you want to go further, you'll have to train smarter. One way to do this is to increase your EPOC (Excess Post-Exercise Oxygen Consumption) or the afterburn effect. This can truly be a game changer in terms of weight loss.
EPOC is a measure of the amount of oxygen you consume to return your body to its resting state after a workout; 1 liter of oxygen = 5 calories burned. The more intense your workout is, the more oxygen you will consume post-exercise and therefore, you'll achieve a greater caloric burn.
Science has even shown that you can increase your normal caloric burn up to 38 hours after a high intensity workout. To achieve a substantial EPOC effect, exercise at a high intensity (70 - 75% or your VO2 max or 85% of your 8 rep max) for at least 30 minutes.
Josh Anderson is an AFAA Certified Personal Fitness Trainer and the CEO of Always Active Athletics.