Did you know that an effective workout can continue to burn calories long after your workout is complete? Notice I said, “Effective.” There are many types of workouts you can do but some have been proven to create a bigger “after-burn” than others, largely due to the intensity of the exercise and the amount of recovery required by the body.
That is why we love burst training so much. It is efficient with your time, yet extremely effective at creating a big after-burn of more calories and fat.
What is EPOC?
EPOC is excess post-exertional oxygen consumption. EPOC refers to a measurably increased rate of oxygen intake following strenuous activity intended to erase the body’s “oxygen deficit,” or “oxygen debt” created post exercise.
After you exercise and are recovering, oxygen (EPOC) is used in the processes that restore the body to a resting state, or homeostasis, and adapt it to the exercise just performed. Returning to a state of homeostasis, including hormonal, blood flow, and oxygen levels, takes energy which is provided by calories and oxygen.
Therefore, after you’ve exercised, your oxygen consumption is elevated and so is your caloric burn, if you have done effective exercise to create a greater EPOC.
How Many Calories Do I Burn in Exercise?
There is no absolute number or special formula to determine exactly how many calories you will burn in the minutes or hours of EPOC. Your calorie burn is determined dually by the workout as well as your own physiology. The intensity, duration, and structure of your workout can affect the amount of calories burned. How much lean body mass you have compared to fat will also determine your recovery, directly impacting how many calories your body will burn in doing so.
Intensity Make the Difference
BURSTClub’s sole differentiated from other workouts is this key – the amount of calories you burn after a workout is largelypredominatantly determined by the intensity of the exercise you participate in. The harder you work the more your body must recover, resulting in an increased calorie burn. When you go 90-100% of your maximum effort during your workout, the body is forced into a state of “oxygen debt” due to your intensity. This creates a bigger EPOC and burns more calories post-exercise.
Calories Burned with BURSTClub Workouts
It’s hard to give a definite number, since calories burned is dictated by physiology (the amount of lean muscle you currently have compared to fat) and how intensely you are going. But for the 15 minute BURSTClub workout we have tested subjects wearing calorie counters and the average is around 400 during exercise.
However, these same subjects wore their counters throughout the day and they saw an increased burn in calories throughout the entire day versus the days they have done a normal cardiovascular workout. Studies have confirmed that participants of intense exercise, like BURSTClub’s short workouts, show at least a 10% increase in calorie burn AFTER exercise.
One study showed comparisons of exercisers who burned a regular 24 extra calories after a normal workout per hour for ONLY 2-4 hours after while someone who did high intensity exercise burned 45 calories extra per hour for over 24 hours.
Another study was conducted with subjects who followed an 8-week HIIT program (High Intensity Interval Training) on a treadmill revealed these subjects dropped 2 percent in body fat as compared to those who followed a continuous steady-state program – jogging at a continuous, steady pace on a treadmill. These steady-state subjects had no percentage drop in body fat.
Health physiologist Pete McCall, from the American Council on Health, says that most of the extra calories being burned come from lean muscle. According to him, every five pounds of lean muscle will burn an extra thirty-five calories for the following twenty-four hours.
The Bottom Line
In minimal time, you will burn hundreds of calories with burst interval workouts by increasing lean muscle mass. But remember, the secret to why high intensity burst training is so effective is the AFTER-burn – a response in the body that increases your metabolism for up to 24 hours after a workout. Identified as excess post oxygen consumption, or EPOC, this response causes the body to consume a greater amount of oxygen to return the body back to normal levels, resulting in increased calorie burn at rest throughout the day.
It’s important to note that BURSTClub’s workouts are not just about calories burn…this program enhances fat-burning and blunts fat production, substantially increases your aerobic capacity, and improves your hormone response…all in less time.
- Washington Post: Feel The Afterburn; John Briley; December 14, 2004
- UNM.edu: Exercise Afterburn; Chantal A. Vella, Ph.D. & Len Kravitz, Ph.D.;
- “European Jounral of Applied Physiology and Occupational Physiology”; The Effects of Intensity of Exercise on Excess Postexercise Oxygen Consumption and Energy Expenditure in Moderately Trained Men and Women; Jo Smith and Lars Mc Naughton; 1993