HIIT can burn a lot of calories

You burn nearly the same amount of calories during a HIIT workout as you would during a regular exercise like running. However, compared to a steady-state cardio exercise like running, when your heart rate is relatively stable, you burn more calories after a HIIT session.

By having a group of athletes do HIIT training and a steady-state run at two distinct times, one 2019 research was able to confirm this. Scientists found that the HIIT group was burning an average of 3 kilocalories per minute nine minutes after the exercises finished, as compared to 2.8 kilocalories per minute after the steady-state run. Excess post-exercise oxygen consumption is the term for the phenomenon of calorie burning after exercise (EPOC). EPOC happens when your body burns extra calories to repair the damage after strenuous activity. It's common with HIIT workouts because the exercise is so intense, and it has been linked to effective muscle growth.