Work is the product of force and distance (force X distance). To apply this to your workouts, usually the more work that is done, more calories are expended. So how do you do more work in your workouts? Increase force by giving your maximal effort on every single repetition. Then increase distance by moving the weight or your body in the full range of motion. Those two factors will maximize the work you are doing, and the calories that are burned.
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