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  • Writer's pictureDennis Romatz

What Is Epoc, The Afterburn Effect Of Exercise?

Updated: May 28

Your complete guide to EPOC, the afterburn effect of exercise by Dennis Romatz, personal trainer at Dennis Romatz Fitness.

EPOC - The After-burn Effect of Exercise
EPOC - The After-burn Effect of Exercise

What is EPOC, the Afterburn Effect of Exercise?

In our quest for optimal fitness and weight management, we often come across the term "EPOC," which stands for Excess Post-Exercise Oxygen Consumption. EPOC refers to the afterburn effect of exercise, where our body continues to burn calories at an elevated rate even after the workout has ended. In this blog post, I'll delve into the fascinating world of EPOC, exploring its effects on the body, calorie burning, and the numerous benefits it offers. Furthermore, I'll identify the best exercises to maximize EPOC and discuss its key features.

Let's take a dive into this hot topic and allow me to provide answers to the "after-burning question" (sorry, I couldn't resist!) What is EPOC, The Afterburn Effect of Exercise?

Understanding EPOC:

EPOC is the additional amount of oxygen consumed by the body after exercise to restore it to its pre-workout state. During exercise, our muscles require oxygen to produce energy, and this demand increases in proportion to the intensity of the workout. When we engage in high-intensity exercises or resistance training, our body enters an oxygen debt, which leads to the accumulation of lactate and other byproducts.

Effects of EPOC on the Body:

  1. Increased Metabolism: The primary effect of EPOC is an elevated metabolic rate. Following a strenuous workout, our metabolism remains heightened for a period of time as the body replenishes its energy stores, repairs muscle tissue, and removes waste products. This increased metabolic rate allows for enhanced calorie burning even when at rest.

  2. Fat Oxidation: EPOC has a significant impact on fat oxidation. Studies have shown that during the recovery phase, the body relies on fat as a fuel source, leading to increased fat metabolism. This makes EPOC a valuable tool for those aiming to lose body fat.

  3. Muscle Repair and Growth: EPOC also plays a crucial role in muscle repair and growth. The elevated oxygen consumption post-exercise aids in repairing damaged muscle fibers and replenishing glycogen stores. This process contributes to muscle growth, improved strength, and overall fitness gains.

Effects of EPOC on Calorie Burning:

EPOC has been widely studied and recognized as an effective mechanism for burning calories even after exercise. The intensity and duration of the workout directly influence the magnitude and duration of EPOC. While the total calorie burn during EPOC may vary depending on several factors, such as fitness level and exercise intensity, research suggests that it can account for an additional 6-15% of the total energy expenditure of the exercise session.

Best Exercises for EPOC:

  1. High-Intensity Interval Training (HIIT): HIIT workouts involve short bursts of intense exercise followed by periods of active recovery. This type of training has been shown to induce a significant EPOC effect due to its ability to raise heart rate and maximize oxygen consumption during the workout. HIIT exercises such as sprints, burpees, and kettlebell swings are great options.

  2. Strength Training: Incorporating resistance exercises into your fitness routine is another effective way to boost EPOC. Strength training not only stimulates muscle growth but also creates micro-tears in the muscle fibers, leading to increased post-exercise calorie burning during recovery.

  3. Circuit Training: Circuit training combines resistance and cardiovascular exercises in a rapid, continuous manner. This type of workout keeps the heart rate elevated and engages multiple muscle groups, resulting in a substantial EPOC effect.

Benefits of EPOC:

  1. Efficient Calorie Burning: EPOC allows for continued calorie burning even after your workout has ended. This makes it a valuable tool for weight management and fat loss goals.

  2. Time-Saving: Due to the increased metabolic rate post-exercise, EPOC enables you to achieve efficient results with shorter workout durations, making it suitable for individuals with busy schedules.

  3. Cardiovascular Health: High-intensity exercises that promote EPOC have been associated with improvements in cardiovascular health, including increased aerobic capacity and enhanced heart function.

  4. Muscle Conditioning: The EPOC effect resulting from strength training and resistance exercises aids in muscle repair, growth, and overall conditioning.

Features of EPOC:

  1. Individual Variations: The magnitude and duration of EPOC can vary among individuals based on factors such as fitness level, age, body composition, and exercise intensity.

  2. Oxygen Debt Duration: The duration of the EPOC effect can range from a few minutes to several hours, depending on the intensity and duration of the workout.

  3. Cumulative Effect: Consistency in engaging in high-intensity workouts can lead to a cumulative effect of EPOC, resulting in sustained calorie burning and improved fitness over time.


EPOC, the afterburn effect of exercise, offers numerous benefits and is a valuable tool in achieving fitness and weight management goals. By engaging in high-intensity workouts and incorporating strength training, you can maximize the EPOC effect, leading to increased calorie burning, improved metabolism, and enhanced overall fitness. Remember, it's important to consult with a healthcare professional or fitness expert before starting any new exercise program to ensure it aligns with your specific needs and goals. So, lace up your sneakers, push your limits, and reap the benefits of EPOC as you take your fitness journey to new heights.

About the Author:

Dennis Romatz is the Owner and Head Personal Trainer at Dennis Romatz Fitness representing the pinnacle of excellence in personal training. You can contact Dennis to train with him in person or live online or connect with him on Facebook, Twitter, LinkedIn and Instagram.

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