What is After-burn? After-Burn is a method of tailoring your workout, so that as well as burning calories during your workout, you burn calories for a long time after the workout - sometimes even days after your workout!
So how do you get the after-burn effect? Basically the more intense the exercise, the greater the after-burn effect. For example, sprinting as fast as you can for 30 seconds for 5 sets, will have a much larger after burn effect compared to jogging for 30 minutes.
Intensity is the key. If you are exercising on a static bike for example, instead of going through the motions for thirty minutes, you would achieve a far greater after-burn by cycling flat out for 6 seconds, over 10 to 15 sets.
If you are lifting weights (including machines), a great way to get the after-burn effect is to use Super - Sets. By combining two exercises as a super - set, you increase the intensity greatly.
For anaerobic exercise, try 4 sets of 15 reps, with only 30 seconds rest in between sets. And if you are combining cardio work with weight training, do the cardio first and you'll increase the after-burn effect.
There's still a lot of research regarding after-burn, but it works.