“The closest thing to a metabolism magic trick,” Thea Bennett says of high-intensity interval training (HIIT). These rapid exercises may raise your metabolic rate for hours—even days—post-exercise in just 15 to 30 minutes. Afterburn effect’s intriguing physiology is broken down by Thea, who also shows how to maximise it for greatest fat reduction.
EPOC—excess post-exercise oxygen consumption—is the metabolic superpower of HIIT. Short bursts of all-out effort—like running or kettlebell swings—cause an oxygen debt, Thea notes. Afterward, your body works extra to balance out burning more calories—up to 15% of the overall workout expenditure—during recuperation.
But the benefits go deeper. HIIT:
- Preserves muscle mass better than steady-state cardio during weight loss
- Improves insulin sensitivity, helping regulate blood sugar
- Boosts human growth hormone (HGH) production, aiding fat mobilization
Thea’s signature “Metabolic Ignition” protocol combines:
- 20-second maximal effort intervals
- 40-second active recovery
- 8-12 rounds of compound movements
“Your metabolism isn’t fixed,” Thea underlines. “HIIT programs it like a software update.” Three 20-minute sessions weekly can produce greater outcomes than hours of moderate exercise for those with limited time. Just keep in mind: real HIIT calls for pushing to your maximum; if you can converse amid “high intensity,” you are not yet there.
