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Isocaloric High-Intensity Interval and Circuit Training Increases Excess Post-Exercise Oxygen Consumption and Lipid

Viviane Faleiro^1,2, Alexandre V Gurgel¹, Thiago T Guimarães¹

¹Programa de Pós-graduação em Ciências da Atividade Física, Universidade Salgado de Oliveira (UNIVERSO), Niterói 24030-060, Brazil.

Sports (Basel, Switzerland)

|October 28, 2025

Summary

High-intensity interval training (HIIT) and high-intensity circuit training (HICT) significantly increase post-exercise energy expenditure and fat burning compared to moderate-intensity continuous training (MICT). These high-intensity methods optimize metabolic recovery and energy utilization beyond the workout session.

Keywords:

energy expenditure excess post-exercise oxygen consumption high-intensity circuit training high-intensity interval training moderate-intensity continuous training substrate oxidation

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Impact of High-intensity Interval Exercise and Moderate-Intensity Continuous Exercise on the Cardiac Troponin T Level at an Early Stage of Training

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Impact of High-intensity Interval Exercise and Moderate-Intensity Continuous Exercise on the Cardiac Troponin T Level at an Early Stage of Training

Impact of High-intensity Interval Exercise and Moderate-Intensity Continuous Exercise on the Cardiac Troponin T Level at an Early Stage of Training

Published on: October 10, 2019

Area of Science:

Exercise Physiology
Metabolic Studies
Sports Science

Background:

Comparing energy expenditure (EE), substrate metabolism, and excess post-exercise oxygen consumption (EPOC) across different training intensities is crucial for understanding metabolic adaptations.
Moderate-intensity continuous training (MICT), high-intensity interval training (HIIT), and high-intensity circuit training (HICT) represent distinct exercise modalities with potentially varied physiological effects.

Purpose of the Study:

To compare the acute effects of isocaloric MICT, HIIT, and HICT sessions on energy expenditure, substrate utilization, and EPOC in trained individuals.
To determine which training intensity and modality maximizes post-exercise metabolic demand and recovery.

Main Methods:

Twelve trained male participants completed three counterbalanced, isocaloric exercise sessions (MICT, HIIT, HICT) matched for total energy expenditure and average power.
Post-exercise measurements included energy expenditure, carbohydrate and lipid oxidation rates, and EPOC at 30 and 60 minutes.

Main Results:

While total exercise energy expenditure and average power were similar across protocols, HIIT and HICT elicited significantly higher EPOC than MICT.
Both HIIT and HICT demonstrated elevated post-exercise carbohydrate and lipid oxidation rates compared to MICT, persisting for 60 minutes.
A strong positive correlation was observed between during-exercise carbohydrate oxidation and post-exercise lipid oxidation at 60 minutes.

Conclusions:

High-intensity training protocols (HIIT and HICT) are superior to MICT in promoting prolonged post-exercise energy expenditure and enhancing substrate oxidation.
HIIT and HICT effectively optimize metabolic recovery, making them potent strategies for maximizing energy utilization.
These findings highlight the effectiveness of high-intensity exercise in extending metabolic benefits beyond the training period.