How does it work?

When you do high-intensity intervals, your body has to work harder to recover — restoring oxygen levels, repairing muscle tissue, and clearing out metabolic waste. All that behind-the-scenes work means your body continues to burn calories even after you’ve stopped moving.

How long does the afterburn last?

It varies depending on how intense and long your interval session was, but in general:

• EPOC can last anywhere from a few hours to up to 24 hours.

• The higher the intensity, the greater and longer the effect.

So yeah — interval training doesn’t just torch calories while you’re sweating, it keeps the fire going afterward too. That’s a big reason it’s so effective for fat loss.

If you're aiming for maximum calorie burn through interval training, here’s what the science and real-world practice say:

Recommendations for High-Calorie-Burning Interval Training:

1. Go for High-Intensity Interval Training (HIIT)

• Format: Alternate between short bursts of all-out effort and short rest or low-intensity recovery.

• Sweet spot:

  • Work: 20–40 seconds

  • Rest: 10–30 seconds

  • Total duration: 20–30 minutes max (it’s intense, not long)

This taps into both aerobic and anaerobic systems = more total energy used during and after the workout (EPOC effect).

Best Types of Exercise for High Calorie Burn:

Airdyne / Assault Bike

Sprints (Treadmill or Outdoor)

Rowing Machine

Weighted Circuits / Metcon-style Workouts

How to Maximise Calorie Burn in Interval Training:

• Use compound, multi-joint movements (more muscles = more burn)

• Stay in that 80–90% max effort zone for work intervals

• Keep rest just short enough to stay uncomfortable but able to go again

• Train 3–4x/week with good recovery

Phil - PTBI