Explosive
 

Explosive reps
Explosive repetitions burn more calories than slow and controlled reps – say researchers from Ball State University, Indiana. They believe that fast twitch muscle fibers are less energy-efficient than the slow twitch ones and burn more energy during workouts. Try doing a few explosive sets on the big movements such as bench press, leg press, dumbbell rows, but use relatively light wight – about 40% of your 1RM