You’ve just finished a tough strength session, feeling powerful and accomplished. But what if your workout could continue working for you long after you’ve left the gym? That’s the promise of adding a short, intense HIIT session to the end of your routine. It’s a strategy that transforms your body into a calorie-burning machine, keeping your metabolism fired up for hours. If you’re wondering, what is one benefit to HIIT training after the workout that makes it so effective, the answer is the “afterburn effect.” This powerful metabolic process, scientifically known as EPOC, is a game-changer for anyone looking to maximize their results and make every minute in our Flatiron studio count.
Key Takeaways
- Maximize your time with the afterburn effect: HIIT is so effective because it triggers a process called EPOC, which keeps your metabolism working at a higher rate for hours after your workout ends.
- Structure your workout for success: Always perform your strength training first when you have the most energy and focus, then finish with a short HIIT session to maximize fat-burning benefits.
- Train smart to stay consistent: To avoid injury and burnout, prioritize proper form over speed, schedule regular recovery days, and listen to your body by progressing at your own pace.
What Is HIIT and How Does It Work?
If you’ve ever wished you could get an amazing workout without spending hours at the gym, High-Intensity Interval Training (HIIT) might be your new best friend. The concept is simple but powerful: you perform short bursts of all-out, intense exercise followed by brief periods of rest or lower-intensity movement. You repeat this cycle several times, pushing your body to its limits in a very short amount of time. This isn’t about pacing yourself; it’s about giving maximum effort for a specific interval.
Because HIIT is so efficient, it’s a perfect fit for a busy New York lifestyle. You can get the same, if not better, health benefits as a much longer workout in a fraction of the time. A typical HIIT session can last anywhere from 10 to 30 minutes, making it easy to fit into your schedule. At Grind House, our Turf & Tread classes are built on these principles, combining sprints and strength work to challenge your body and deliver incredible results. The goal is to work so hard during the “on” intervals that your body has to spend the next several hours recovering, which is where the real magic happens.
HIIT vs. Traditional Cardio: What’s the Difference?
So, how does HIIT stack up against your usual jog on the treadmill? Traditional cardio typically involves steady-state exercise, where you maintain a consistent pace for a longer duration, like a 45-minute run. HIIT, on the other hand, is all about alternating between extremes. You’ll push yourself to your absolute max for, say, 30 seconds, then recover for 15 seconds before going right back at it.
This method forces your heart rate up and down, which is fantastic for improving cardiovascular fitness. The biggest difference is efficiency. Research shows that HIIT can lead to a greater calorie burn and more significant health improvements in much less time than steady-state cardio, making every minute of your workout count.
The Science Behind High-Intensity Training
The secret behind HIIT’s effectiveness is a phenomenon known as the “afterburn effect.” The scientific term for this is Excess Post-Exercise Oxygen Consumption (EPOC). During a high-intensity workout, your body uses energy so quickly that your oxygen intake can’t keep up. This creates an “oxygen debt” that your body needs to repay after you’ve finished exercising.
To recover, your body has to work harder to bring itself back to its normal resting state. This recovery process requires energy, which means you continue to burn calories at an elevated rate for hours after your workout is over. Some studies suggest this metabolic boost can last for up to 24 hours, turning your body into a calorie-burning machine long after you’ve left the gym.
What Is the “Afterburn Effect” and Why Should You Care?
What if your workout could keep working for you long after you’ve left the gym? That’s the core promise of the “afterburn effect.” It’s a fascinating process where your body continues to burn calories at an elevated rate for hours after you’ve finished an intense training session. Imagine it as a metabolic bonus you earn for pushing yourself. This isn’t just a small, fleeting benefit; it’s a powerful tool for anyone serious about their fitness goals. Whether you’re focused on fat loss, building endurance, or just making every minute of your workout count, understanding the afterburn effect is a game-changer.
It transforms your workout from a single calorie-burning event into a prolonged metabolic fire. This means you’re not just torching calories during your workout, but also while you’re walking home, taking a shower, and even resting on the couch later. By learning how to trigger this effect, you can make your training incredibly efficient. It’s the ultimate way to work smarter, not just harder, and keep your body’s engine running hot long after you’ve cooled down. This is especially valuable for busy New Yorkers who need to get the maximum return on their time investment at the gym. It’s about making your hard work pay dividends for the rest of your day.
How Your Body Keeps Burning Calories Post-Workout (EPOC)
So, what’s the science behind this? The afterburn effect is officially known as Excess Post-Exercise Oxygen Consumption, or EPOC. After a really tough workout, your body is in a state of recovery. It needs extra oxygen to handle tasks like replenishing energy stores, repairing muscle tissue, and bringing your heart rate back to normal. This entire recovery process requires energy, and that energy comes from burning calories. Think of it like a car engine that stays hot for a while after a long, fast drive. Your body’s engine does the same, continuing to burn fuel even after you’ve stopped moving. The more intense the workout, the more oxygen your body needs to recover, and the greater the afterburn.
Why HIIT Is the Ultimate Afterburn Trigger
If you want to maximize the afterburn effect, High-Intensity Interval Training (HIIT) is your best friend. The HIIT classes we offer at Grind House involve short, all-out bursts of effort followed by brief recovery periods. This style of training pushes your body so hard that it can’t get enough oxygen in real-time, creating an “oxygen debt.” To pay back this debt, your body has to work overtime post-workout, leading to a significant and long-lasting EPOC. Research shows this metabolic spike can last for up to 24 hours, meaning you’re burning extra calories all day long. That’s why a 20-minute HIIT session can often be more effective for fat loss than a longer, steady-state cardio workout. It’s the ultimate workout efficiency.
How HIIT After Strength Training Maximizes Your Results
You’ve just finished a solid strength session, and you’re feeling strong. But what if you could keep your body working for you long after you’ve left the gym? By adding a short, intense HIIT session to the end of your workout, you can. This powerful combination doesn’t just build muscle; it turns your body into a calorie-burning machine. Let’s get into how this one-two punch of strength and HIIT helps you get the most out of every minute you spend at Grind House.
Keep Your Metabolism Fired Up for Hours
The magic behind this extended calorie burn is a process called excess post-exercise oxygen consumption, or EPOC. Think of it as your body paying back an oxygen “debt” it took on during your workout. High-intensity workouts are especially effective at creating this effect because they push you to use energy faster than your body can supply it with oxygen. This forces your metabolism to stay in high gear for hours, working hard to restore balance. It’s that feeling of your heart still pounding after you’ve finished your last sprint in a Turf & Tread class. Your body is working overtime to recover, and that work requires energy, which means burning more calories.
Torch More Fat, Even After You Leave the Gym
Pairing HIIT with strength training is a game-changer for fat loss. When you do HIIT after lifting, you amplify the afterburn effect, meaning your body continues to burn more calories as it recovers. This is because your muscles are already fatigued from lifting, so your body has to work even harder during the HIIT portion. This combination encourages your body to use fat stores for fuel during the recovery period. A well-designed program can help you build lean muscle while simultaneously shedding fat. If you’re looking to create the perfect routine, our personal trainers can help you structure workouts that safely and effectively combine strength and HIIT.
How Long Does the Afterburn Effect Last?
So, how long does this metabolic boost actually stick around? You might be surprised. Research shows that the afterburn effect from a HIIT workout can last for up to 24 hours. That’s right, a full day. This process, often called HIIT afterburn, keeps your metabolism elevated and helps you burn calories while you’re at your desk, running errands, or even sleeping. It means that the short, intense effort you put in at the end of your workout continues to pay off long after you’ve hit the showers. Ready to experience it for yourself? Check out our class schedule and find a HIIT session that works for you.
What Happens to Your Metabolism During Post-Workout HIIT?
When you finish a tough HIIT session, your body doesn’t just flip a switch and go back to its resting state. Instead, a series of fascinating metabolic processes kick in, keeping your internal engine running hot long after you’ve left the gym. This is where the real magic of the afterburn effect happens, driven by your body’s need to recover and rebalance. Let’s look at what’s going on behind the scenes with your oxygen consumption and hormones.
The Oxygen and Recovery Process
This is where we get into the science of the afterburn effect, or what’s officially called Excess Post-Exercise Oxygen Consumption (EPOC). Think of it this way: during a high-intensity workout, your body uses energy faster than it can supply oxygen to your muscles. This creates an “oxygen debt.” After the workout, your body has to work hard to repay that debt, which involves restoring oxygen levels, clearing out metabolic waste, and repairing muscle cells. This recovery process requires energy, meaning you continue to burn calories at a higher rate. Intense workouts like the ones in our HIIT classes are especially effective at creating this effect, potentially keeping your metabolism elevated for up to 24 hours.
How Hormones Help You Lose Fat
Intense exercise also triggers a powerful hormonal response that contributes to fat loss. During a HIIT workout, your body releases growth hormones as well as catecholamines like adrenaline and noradrenaline. These hormones play a key role in breaking down stored fat and releasing it into your bloodstream to be used for energy. The more intense your training session, the greater this hormonal response, which helps extend the afterburn effect. While the exact impact varies from person to person, this process can increase your total energy expenditure by 5% to 20% of the calories you burned during the workout itself. A personal trainer can help you design a routine that maximizes these benefits safely.
What Are the Other Benefits of Post-Workout HIIT?
The afterburn effect is a fantastic perk, but the rewards of adding HIIT to your routine don’t stop there. Think of it as a total-body upgrade. Beyond torching calories long after you’ve left the gym, HIIT strengthens your most important muscle (your heart), sharpens your mind, and helps you build a lean, toned physique more efficiently. It’s a powerful way to get more out of every minute you spend working out. This approach is about working smarter, not just harder. By pushing your limits in short, intense bursts, you trigger a cascade of positive changes that impact your overall health and fitness.
Whether you’re looking to improve your endurance for a 5K run through Central Park or just want to feel stronger in your daily life, HIIT delivers a wide range of benefits that go far beyond the number of calories you burn. It’s about building a more resilient, capable body from the inside out. The intensity is what creates the change, forcing your body to adapt and become stronger. This makes it an incredibly effective training method for anyone living a fast-paced New York lifestyle who needs to maximize their gym time. Let’s look at how it can transform your body and mind.
Build a Stronger Heart and Lungs
HIIT is one of the most effective ways to improve your cardiovascular fitness. It trains your heart and lungs to work more efficiently, which is measured by something called VO2max, or the maximum amount of oxygen your body can use during intense exercise. Studies show that HIIT can improve your VO2max just as much as steady-state cardio, but in a fraction of the time. This means you get a stronger heart and better stamina without spending hours on the treadmill. A healthier cardiovascular system makes everything feel easier, from carrying groceries up a five-story walk-up to powering through our Turf & Tread classes.
Develop Mental Toughness and Discipline
Let’s be real: HIIT is challenging. It’s designed to push you to your edge. But that’s exactly where the mental magic happens. Pushing through those tough intervals when your body wants to quit builds serious mental fortitude. You learn to manage discomfort and prove to yourself that you’re stronger than you think. This mental toughness doesn’t just stay in the gym. It translates into greater resilience and discipline in all areas of your life, helping you tackle challenges at work and navigate the hustle of living in New York. Our expert trainers are here to guide you, helping you build that focus one rep at a time.
Tone Your Muscles in Less Time
If you want to build lean muscle and achieve a more toned look, HIIT is an incredible tool. Many HIIT workouts incorporate strength-building exercises like squats, lunges, and push-ups, which help you sculpt muscle while you’re getting your heart rate up. This powerful combination of fat-burning cardio and muscle-toning resistance is what makes HIIT so efficient. Because it’s so effective at burning fat, you’ll start to see more muscle definition sooner. It’s the perfect solution for busy people who want to see significant changes in their body composition without spending all their free time at the gym. A personal training session can help you perfect your form for maximum results.
How to Track and Measure the Afterburn Effect
The afterburn effect isn’t something you can see or feel directly, but you can definitely track its impact. Measuring your progress helps you understand if your workouts are intense enough to trigger a significant EPOC response. Think of it as collecting clues to confirm your hard work is paying off long after you’ve left the gym. Instead of guessing, you can use a few simple tools and methods to see how your body is responding to high-intensity training. This isn’t about getting obsessed with numbers; it’s about getting smarter with your effort and ensuring every drop of sweat counts.
By paying attention to the right metrics, you can fine-tune your routine to get the most out of every session. Whether you’re a data enthusiast who loves crunching numbers or someone who prefers a more intuitive approach, there are effective ways to gauge your results. We’ll walk through three practical methods: using a heart rate monitor for real-time feedback, estimating your calorie burn to see trends, and tracking changes in your body composition for the bigger picture. These strategies will give you the feedback you need to keep pushing forward, stay motivated, and truly maximize that afterburn.
Use a Heart Rate Monitor
Your heart rate is the most direct way to measure exercise intensity. To trigger the afterburn effect, your heart rate needs to reach a specific range during your workout. For most HIIT sessions, you’ll want to aim for 80% to 95% of your maximum heart rate during your high-intensity intervals. Monitoring your heart rate helps you confirm you’re working hard enough to kickstart the EPOC process. Most fitness trackers and smartwatches do this for you, making it easy to glance down and see if you’re in the right zone. This instant feedback allows you to adjust your effort on the fly, ensuring you’re getting the intended metabolic benefits from classes like our Turf & Tread.
Estimate Your Calorie Burn
The afterburn effect, or EPOC, is the process where your body continues to burn calories at a higher rate after you finish an intense workout. While fitness trackers provide an estimate, their real value is in showing you trends over time. If you notice your total calorie burn for the day is higher on days you do HIIT, even with similar activity levels, that’s a good sign the afterburn is working for you. Estimating your calorie burn helps you understand how effective your HIIT sessions are for overall energy expenditure. Don’t get too caught up in the exact numbers, but use the data as a guide to see how different workouts impact your metabolism.
Track Changes in Body Composition
While heart rate and calorie burn offer immediate feedback, tracking changes in your body composition shows you the long-term results of your efforts. The afterburn effect can last for up to 24 hours, and the more intense your workout, the longer your metabolism stays elevated. Over weeks and months, this consistent extra calorie burn contributes to fat loss and lean muscle gain. You can track this by taking progress photos, noticing how your clothes fit, or getting your body fat percentage measured. This provides clear evidence that your HIIT workouts are effectively reshaping your body. Our personal trainers can help you set up a system for tracking that works for your specific goals.
Common Myths About the Afterburn Effect
The afterburn effect sounds almost too good to be true: burn extra calories for hours after you’ve left the gym. While it’s a real physiological process, its benefits are often misunderstood or exaggerated. It’s easy to get caught up in the idea of a “magic bullet” for fat loss, with some claiming it’s a miracle cure and others arguing it has hardly any effect at all. The truth, as it often does, lies somewhere in the middle. Let’s clear up some of the confusion and separate the facts from the fiction so you can have a realistic understanding of what EPOC (excess post-exercise oxygen consumption) can do for you. Knowing what to expect will help you appreciate this awesome perk of HIIT without falling for the hype, making your hard work at the gym feel even more rewarding. This isn’t about debunking the afterburn effect, but about giving you the knowledge to see it for what it is: a valuable, science-backed benefit of pushing yourself in a high-intensity workout.
EPOC Facts vs. Fiction
One of the biggest myths is that EPOC is simply your body “repaying an oxygen debt.” While restoring oxygen levels is part of the process, it’s much more complex than that. After an intense workout, your body is working hard to return to its normal resting state, or homeostasis. This involves repairing muscle tissue, balancing hormone levels, and bringing your core temperature back down. All of these recovery tasks require energy, which is why you continue to burn calories long after your last burpee. It’s not magic; it’s your body’s incredible recovery system in action.
Set Realistic Expectations for Calorie Burn
Another common misconception is that the afterburn effect torches hundreds of extra calories with no additional effort. The reality is that the extra calorie burn is a direct result of the hard work you put in during your HIIT session. The more intense the workout, the greater the afterburn. However, the numbers aren’t as massive as some claims suggest. Studies estimate the effect is about 5% to 20% of the total calories burned during the exercise itself. So, if you burn 400 calories in a Turf & Tread class, you might burn an extra 20 to 80 calories afterward. It’s a fantastic bonus, not a replacement for the workout itself.
How to Safely Add HIIT to Your Post-Workout Routine
Jumping into HIIT after your strength session can be a game-changer for your fitness goals, but it’s important to approach it thoughtfully. The goal is to challenge your body, not break it. Adding high-intensity intervals requires a smart strategy to prevent burnout and injury while getting the most out of every minute you spend at the gym.
The key is to find a balance that works for you. This means paying close attention to the length and intensity of your sessions, making recovery a non-negotiable part of your routine, and being honest about your current fitness level. By focusing on these three areas, you can safely incorporate HIIT and turn your body into a calorie-burning machine long after you’ve left our Flatiron studio.
Find Your Sweet Spot: Duration and Intensity
To really kickstart the afterburn effect, your heart rate needs to hit a specific zone during your work intervals. Think of it as an all-out effort, but one you can sustain for a short burst. The magic of HIIT isn’t about going hard for an hour; it’s about the quality of your intensity. A 10 to 15-minute HIIT session after lifting is often more than enough to get the job done.
Focus on pushing yourself during the “on” periods and using the “off” periods to catch your breath before the next round. The longer and more intense your session, the more pronounced the afterburn effect will be. Our Turf & Tread classes are a great example of how to structure these powerful, effective bursts of work.
Prioritize Recovery and Prevent Overtraining
HIIT is incredibly effective because it’s demanding. That demand is also why recovery is so crucial. Adding intense cardio after every single strength workout can be a recipe for overtraining. Your body needs time to repair and adapt, and that’s when your metabolism really gets to work. Listen to your body’s signals. If you’re feeling constantly fatigued or your performance is dropping, you may need to scale back.
A great approach is to mix high and low-intensity days. Try adding a post-workout HIIT session two or three times a week, and on other days, opt for lighter cardio or a full rest day. Working with a trainer can also help you build a balanced schedule that aligns with your specific goals and prevents burnout.
Assess Your Personal Fitness Level
There’s no one-size-fits-all formula for HIIT. How your body responds to high-intensity training depends entirely on your personal fitness level, and the afterburn effect can vary from person to person. It’s essential to start where you are, not where you think you should be. If you’re new to HIIT, begin with shorter work intervals (like 20 seconds) and longer rest periods (like 40 seconds).
As you get stronger and your endurance improves, you can start to flip that ratio. The most important thing is to be honest with yourself and progress at your own pace. If you’re unsure where to begin, our expert trainers can help you assess your fitness level and design a plan that’s both safe and effective for you.
Best Practices for Post-Workout HIIT
Adding a HIIT session after your strength training is a fantastic way to push your limits and accelerate your results. But with great intensity comes great responsibility. To truly get the most out of every drop of sweat and avoid burnout or injury, you need a smart approach. Think of it less as just another part of your workout and more as a strategic finisher that requires its own set of rules. It’s not just about going hard; it’s about going smart. This means listening to your body and understanding that how you finish your workout is just as important as how you start it.
The key is to work with your body, not against it. This means prioritizing clean form, giving your body the fuel it needs to recover, and structuring your workout in a way that maximizes energy and effectiveness. These aren’t just suggestions; they are foundational practices that ensure your hard work pays off in the long run, helping you build a stronger, more resilient body. At Grind House, our expert trainers build their programs around these principles because they know that sustainable fitness is built on a foundation of smart habits. By adopting these best practices, you’re not just finishing a workout, you’re setting yourself up for continued success and a healthier relationship with high-intensity training.
Focus on Proper Form and Technique
When you’re moving fast and your heart is pounding, it’s easy to let your form get sloppy. But during HIIT, proper technique is non-negotiable. The explosive nature of the exercises means that even a small mistake can put you at risk for injury. It’s far better to do fewer reps with perfect form than to rush through more with poor technique. Focus on quality over quantity, every single time.
Whether you’re doing burpees, kettlebell swings, or sprints, concentrate on engaging the right muscles and moving correctly. If you’re unsure, slow down. Watch yourself in the mirror or ask a professional for feedback. Investing in a few personal training sessions can pay dividends by teaching you the correct form that will keep you safe and make your workouts more effective for years to come.
Remember to Hydrate and Refuel
A tough HIIT session will leave you sweating and deplete your body’s energy stores. Replenishing what you’ve lost is a critical step in the recovery process. Start rehydrating immediately after your workout and continue to drink water throughout the day. Your muscles are made up of about 75% water, and proper hydration is essential for them to repair and grow.
Fueling up is just as important. After your workout, your body is primed to absorb nutrients. Aim to have a snack or meal containing both protein and carbohydrates within an hour or two. The protein helps repair the micro-tears in your muscles, while the carbs replenish your glycogen stores, giving you the energy you need for your next session. This simple step kickstarts your muscle recovery and ensures you come back stronger.
Why You Should Lift First, Then HIIT
The order of your workout matters. It’s almost always better to do your strength training first, followed by HIIT. Heavy lifting requires maximum power, mental focus, and precise motor control, all of which are at their peak when you’re fresh. Hitting the weights first allows you to lift heavier and with better form, which is key for building strength and muscle.
Once your lifting is done, you can empty the tank with HIIT. This strategy is also the best way to maximize the afterburn effect. By performing intense cardio after your muscles have already been working, you force your body to dig deeper for energy, which keeps your metabolism elevated for hours after you leave the gym. It’s the perfect one-two punch for building a lean, powerful physique. Check out our class schedule to find a Turf & Tread or boxing session to finish your next workout.
The Best HIIT Exercises to Maximize Your Workout
Ready to put the afterburn effect to work? The key is choosing exercises that push you to your max in short, powerful bursts. The beauty of HIIT is its versatility; you don’t need a gym full of equipment to get an incredible workout. Simple bodyweight movements can be just as effective as exercises using weights or machines. The goal is to pick compound movements that engage multiple muscle groups at once. This forces your heart and lungs to work harder, spiking your heart rate and demanding more oxygen, which is exactly what you need to kickstart that post-workout calorie burn.
Whether you’re using your own body weight or grabbing a kettlebell, the principles are the same: go all out during your work interval, then recover just enough to do it again. At Grind House, our HIIT classes are designed to incorporate a mix of exercises that keep your body guessing and your metabolism firing on all cylinders. Below are some of the most effective moves you can use to build a powerful HIIT session.
Bodyweight Moves That Get Results
You don’t need any equipment to get a killer HIIT workout. Your own body is a powerful tool, and using it correctly can elevate your heart rate in seconds. Bodyweight exercises are perfect for HIIT because you can transition between movements quickly without fumbling with weights. Think of explosive, full-body moves like burpees, squat jumps, and mountain climbers. These exercises demand a huge amount of energy, forcing your body into an anaerobic state and triggering the afterburn effect. The key is to focus on speed and power during your work intervals to maximize the metabolic impact for hours after you’re done.
Equipment-Based HIIT Variations
While bodyweight moves are fantastic, adding equipment can introduce a new level of intensity and resistance to your HIIT routine. Incorporating tools like kettlebells, dumbbells, battle ropes, or a rowing machine challenges your muscles in different ways and can lead to an even greater afterburn effect. For example, kettlebell swings are a full-body power movement that builds strength while sending your heart rate soaring. Battle rope slams are another great option for building explosive power and cardiovascular endurance. If you’re looking for guidance, our personal trainers in New York can help you master these movements and build a routine that works for you.
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Frequently Asked Questions
How many times a week should I do HIIT after my workouts? A great starting point is to add a HIIT session after your strength training two or three times a week. Because HIIT is so intense, your body needs adequate time to recover and repair itself. More isn’t always better. Listening to your body is key, so on days you feel fatigued, it might be better to opt for light cardio or a full rest day. This approach ensures you get the benefits without risking burnout.
I’m new to working out. Is HIIT a good option for me? Absolutely, as long as you start smart. If you’re a beginner, the key is to modify the workout to match your current fitness level. You can begin with shorter work periods, like 20 seconds of effort, and longer rest periods, like 40 seconds of recovery. The most important thing is to focus on maintaining proper form to prevent injury. As you get stronger, you can gradually increase your intensity and duration.
How long does a HIIT session need to be to trigger the afterburn effect? You might be surprised to learn that you don’t need a lot of time. A focused, high-intensity session lasting just 10 to 20 minutes is more than enough to kickstart the afterburn effect. The goal is to push yourself to your maximum effort during the work intervals. It’s the quality and intensity of that effort, not the length of the workout, that creates the metabolic boost.
Will doing HIIT make me look bulky? This is a common concern, but the answer is no. HIIT is incredibly effective for burning fat and building lean, toned muscle. When you combine it with strength training, you create a powerful fat-loss and muscle-sculpting combination. This leads to a more defined and athletic physique, not bulk. The afterburn effect helps you shed fat, which will make your muscle definition even more visible.
Is the afterburn effect really significant, or is it just hype? The afterburn effect, or EPOC, is a real, science-backed process. However, it’s important to have realistic expectations. It’s a fantastic bonus, but it’s not a magic solution that will burn hundreds of extra calories on its own. The extra calories you burn might be about 5% to 20% of what you burned during the HIIT session itself. Think of it as a valuable perk that makes your hard work even more effective.
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