Exercise Increases Metabolism for 14 Hours

For years and years, I have been using  a variety of HIIT & HIRT workouts to help clients get fit, strong and really, really lean.

And it’s not just the calories burned during the workout that helps melt off the blubber.

It’s the high number of calories burned in the hours after exercise that really does the trick.

run bulls motivation


Here’s why:

A recent study has shown that EPOC,  (a measurement of how quickly or slowly your metabolism (BMR) returns back to normal after exercising), allows exercisers to keep burning calories at an increased rate for up to 14 hours post workout.

In this new study, researchers found that 45 minutes of exercised performed at 57% of their maximum effort resulted in:

  • 519 calories burned during the workout, and
  • an additional 190 calories burned during the next 14 hours.

And though they didn’t test for it in this study, my personal & professional experience has shown that higher intensity exercise has an even greater effect on EPOC levels.


Increasing the strength & duration of post-exercise EPOC is a powerful tool in the battle against the bulge.


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  1. We can all feel this on our bodies, but the study has its own role to confirm what everyone already suspected.
    Pretty sure the guy in the pic burned more calories than he intended/

  2. “It’s the high number of calories burned in the hours after exercise that really does the trick.”

    – Me and my friends are playing badminton before for more than half day. Then after a long day of burning fats, we will reward ourselves a good cut of black forest cake lol So the benefit of which is really true?

  3. This is very true. Strength training accelerates the metabolism – adding muscle tissue requires a lot of energy and much of this occurs post workout. When you minimize the amount of rest between exercises, it serves to keep your heart rate elevated and this also contributes to caloric expenditure.

  4. […] Increases Metabolism for 14 Hours Posted on February 28, 2011 by Paulyb Exercise Increases Metabolism for 14 Hours is a post from: Health and Fitness […]

  5. Doug, I’ve been following your posts, and as always you are accurate. However, as some of the comments show, people often don’t approach this kind of information with common sense. 190 cals over 14 hours isn’t much of a reward. It’s only 14 cals per hour, and it’s less than the cals in a 4″ chocolate chip cookie. Just fidgeting around the house and getting up and down from the sofa is known to burn an additional 3-400 cals a day. We mustn’t let the EPOC effect justify becoming couch potatoes!

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