If you’ve ever finished a workout and noticed your heart rate staying elevated — and your body still feeling warm — that’s not just your imagination. It’s the Afterburn Effect, scientifically known as EPOC (Excess Post-Exercise Oxygen Consumption).
At BLEGEND Gym, we design classes like our 9 Rounds High-Intensity Circuit and Muay Thai sessions to maximize EPOC, meaning you burn more calories hours after training is over.
What Is EPOC?
EPOC refers to the increased rate of oxygen intake your body experiences after a high-intensity workout.
When you train hard — think HIIT, circuit training, boxing, or heavy lifting — your muscles use more oxygen than they can immediately replenish. After you stop exercising, your body works hard to restore itself to its normal state, which takes energy — and energy burn means calorie burn.
🔍 How the Afterburn Effect Works
During an intense workout, you:
- Deplete Oxygen Levels – Your body goes into oxygen debt.
- Burn Through Energy Stores – Glycogen in muscles is used quickly.
- Elevate Heart Rate & Body Temperature – Your system runs “hot” during training.
After training, your body works overtime to:
- Replenish oxygen
- Remove lactic acid from muscles
- Repair muscle tissue
- Restore hormone balance
- Bring body temperature back to normal
All of this requires extra calories, meaning you continue burning fat long after you’ve left the gym.
⏳ How Long Does the Afterburn Effect Last?
Studies show EPOC can last anywhere from 6 to 24 hours after an intense workout. The duration depends on:
- Intensity of the workout
- Duration of the session
- Type of exercises performed
- Your fitness level
💡 For maximum afterburn, your workout should challenge your heart rate to around 75–85% of your maximum in bursts.
📈 How Many Extra Calories Can You Burn?
While numbers vary, research suggests you can burn an additional 6–15% of your workout calorie burn through EPOC.
Example: If you burn 500 calories during your session, you may burn another 30–75 calories afterward — without doing anything.
Now imagine combining this with 3–4 sessions per week. The afterburn adds up fast.
🥊 Best Workouts to Trigger the Afterburn Effect
At BLEGEND Gym, these classes are built to maximize EPOC:
- 9 Rounds High-Intensity Circuit – Short bursts, no rest, full-body burn
- Muay Thai & Boxing – Combines cardio, strength, and explosive movements
- EMS Training – Electrical stimulation plus active movement
✅ Benefits of Training for EPOC
- Burn More Fat – Even while sitting at your desk after training
- Save Time – Shorter, more intense sessions beat long slow workouts
- Boost Metabolism – Higher calorie burn for hours after exercise
- Improve Endurance & Strength – Your body adapts to handle more intensity
🧠 Final Tip
The Afterburn Effect is not about working longer — it’s about working smarter and harder. Incorporating intense, varied, full-body exercises into your routine will trigger EPOC and help you achieve faster results.
If you’re short on time but want maximum calorie burn, try our 9 Rounds class. It’s designed specifically to push you into that afterburn zone — and keep your metabolism elevated long after you’ve left the gym.
Ready to train smarter?
📞 Call/WhatsApp: +971 58 235 40 14
📍 Blegend Gym – Concord Tower, 39th Floor, Media City, Dubai
🌐 www.blegendgym.com
