One, for instance, found that men who jogged three times a week for 30 minutes at about 70 to 80 percent of their maximum ... But they were certainly burning lots of calories on the run. ow that you know that weight training is the best ... their metabolism still was elevated by a hefty 9 percent, which could translate into as much as 1 50 extra calories burned. ... Yes, but it probably doesna#39;t last as long as the weight-training afterburn a unless you work out intensely or do interval training.