What I mean by this is, if you are starting-out a little on the heavy side you will need more cardio and fat burning exercises than intensive weight exercises, but if you are starting-out a little on the thin-side then you will need to perform more weigh based exercises as these will help you bulk-up and start building muscle mass. Most women will avoid bodybuilding, however, in fear that their bodies will become too manly. After burn can burn calories up to fourteen hours after you have stopped exercising.