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Feel the afterburn all night long with a no-sweat, full-body workout that keeps your metabolism fired up while you sleep.

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If we could just keep up a fast metabolism all day and night, we’d have hit the fitness lottery, right?

After all, there’s nothing like a good a.m. sweat session to set the tone for your day—your post-workout high leaves you ready to take on the work day and revs up your metabolism. That’s because when we exercise, we subsequently build muscle that aids in speeding up our basal metabolic rate (BMR), or how much energy we expend while at rest. The faster our BMR, the more energy we burn.

And while you can reap benefits from your workout long after you’ve stop sweating—something called ‘afterburn’—the benefits don’t have to stop there, says Mike Espinosa, a trainer at Barry’s Bootcamp in New York City. “Sleep is the time where our bodies undergo repair and detoxification,” shares Espinosa. “A protein hormone called HGH (human growth hormone) is released in our bodies as we sleep, which promotes growth and maintenance of muscles and bones. During sleep, muscles and tissues grow back stronger and our immune systems strengthen, helping us thrive day to day. (Learn How to Get the ‘Afterburn’ Effect in Your Workout.)

So how do you make sure that you carry the benefits of your hard work through the night, without sacrificing zzz’s? With this no-gym, no-equipment-needed, no-sweat-involved sequence: start with this five-minute workout from Espinosa, then target specific muscle groups to help you rewind and relax with a sequence from renowned yoga teacher, Serena Tom. Together, these moves will keep your metabolism firing long after lights out. (As for the rest of the day, try these 11 Ways to Rev Up Your Metabolism.)

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