Fitness Tip of the Day: Burn More Calories with EPOC

Training at higher intensities will elicit excess post-exercise oxygen consumption for a bigger calorie burn

I’ve mentioned this tip in some form or another in previous tips, but it’s because I want you to exercise smarter to maximize your results! 

EPOC (Excess Post-exercise Oxygen Consumption) or commonly called "afterburn" is a great way to help your body to continue to burn calories even after your workout is over.

See: What is EPOC?

To help elicit an EPOC effect you need to exercise for an extended period of time (about 30 minutes or more) at 70 to 75% of your VO2 max (which was used in this study: Kaminsky et al 1990). This will elicit a pronounced EPOC effect that can help burn over dozens of extra calories after the workout is over. To calculate your estimated VO2 max and the corresponding heart rate which you would need to monitor and stay at during your exercise regimen, use these calculators. This is only an estimate but can help give you an idea of where you need to be!

Josh Anderson is an AFAA Certified Personal Fitness Trainer and the CEO of Always Active Athletics.

How to Increase Your VO2 Max
20-Minute At-Home HIIT Workout
Can EPOC Really Help You Burn More Calories?


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