Intense Interval Training May Not Be As Clear Cut As You Think

Although a few studies show that high intensity interval training burns more calories, what kind of difference really is there when you look at the scientific data?

According to a study published by Medicine & Science in Sports & Exercise (2009), the difference in excess post oxygen consumption (EPOC) which is supposedly what helps you increase your metabolism for up to 24-48 hours after exercising, only burned an extra 4.5 calories in the 3 hours following the exercise program.

Now let's say you want to be ultra conservative and assume that this increase in calorie burning will last for a total of 24 hours. That still only means they'd be burning an extra 36 calories per day, which means it would take 100 days to burn just 1 extra pound of fat.

However, there still is hope for people wanting to participate in high intensity interval training.

Although it doesn't burn as many calories after you exercise as many people might make you believe, if you combine it with your normal low intensity exercise such as jogging or walking, you can get an increase in calories even though your exercising for the same amount of time.

For example, say you normally work out for 30 minutes walking on the treadmill.

If you start your workout with 15 minutes of high intensity interval training then finish it with 15 minutes of low intensity exercising, you can burn a much higher amount of calories because minute by minute, exercise that has a higher intensity burns more calories than low intensity exercise.

Although this study is saying that HIIT doesn't burn quite as many calories after working out as we'd previously thought, it can still burn the same amount of calories in less time, or if combined with your regular exercise, can burn more calories in the same amount of time.

Source: Malatesta D, Werlen C, Bulfaro S, Chenevière X, Borrani F, Effect of high-intensity interval exercise on lipid oxidation in fit young male subjects during post-ex recovery. Med Sci Sports Exerc 41(2), pp. 364-374, 2009.

Jeremy Reeves is a certified personal trainer who dedicates his life to finding out the truth about losing weight and gaining muscle. His newly released book, “Hassle Free Fat Loss”, shows you exactly how to lose fat easier and more long-term without putting up with the hassles of traditional weight loss programs.

Written by Jeremy Reeves from Hassle Free Fat Loss