Two Minutes of Sprint-Interval Exercise Elicits 24-hr Oxygen Consumption Similar to That of 30 min of Continuous Endurance Exercise
Abstract
Six weeks (3 times/wk) of sprint-interval training (SIT) or continuous endurance training (CET) promote body-fat losses despite a substantially lower training volume with SIT. In an attempt to explain these findings, the authors quantified VO 2 during and after (24 h) sprint-interval exercise (SIE; 2 min exercise) vs. continuous endurance exercise (CEE; 30 min exercise). VO 2 was measured in male students (n = 8) 8 times over 24 hr under 3 treatments (SIE, CEE, and control [CTRL, no exercise]). Diet was controlled. VO 2 was 150% greater (p < .01) during CEE vs. SIE (87.6 ± 13.1 vs. 35.1 ± 4.4 L O 2; M ± SD). The observed small difference between average exercise heart rates with CEE (157 ± 10 beats/min) and SIE (149 ± 6 beats/min) approached significance (p = .06), as did the difference in peak heart rates during CEE (166 ± 10 beats/min) and SIE (173 ± 6 beats/min; p = .14). Total O 2 consumed over 8 hr with CEE (263.3 ± 30.2 L) was greater (p < .01) than both SIE (224.2 ± 15.3 L; p < .001) and CTRL (163.5 ± 16.1 L; p < .001). Total O 2 with SIE was also increased over CTRL (p < .001). At 24 hr, both exercise treatments were increased (p < .001) vs. CTRL (CEE = 500.2 ± 49.2; SIE = 498.0 ± 29.4; CTRL = 400.2 ± 44.6), but there was no difference between CEE and SIE (p = .99). Despite large differences in exercise VO 2, the protracted effects of SIE result in a similar total VO 2 over 24 hr vs. CEE, indicating that the significant body-fat losses observed previously with SIT are partially due to increases in metabolism postexercise.
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The traditional view is that enhanced lipolysis observed after exercise was caused by elevated catecholamine secretion.
“the traditional view is that the enhanced lipolysis observed after exercise was caused by elevated catecholamine secretion [44].”
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“Post-exercise oxygen consumption (EPOC) could also play a role (19), as Hazell and colleagues recently reported equivalent 24 h EPOC following an acute bout of HIT (4 30-s sprints with 4-min recovery) and a 30-min bout of continuous moderate-intensity exercise (20).”
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Self-citationRunning sprint interval training induces fat loss in women
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“Our recent 24-h data indicate that although continuous exercise (30 min at 70% V̇O2max) results in a much greater exercise V̇O2 compared with SIT, there is a consistent and prolonged increase in V̇O2 over the remainder of the day with SIT, resulting in similar 24-h total energy expenditures for both exercise types (Ha…”
BackgroundSelf-citationHigh-intensity Interval Training Frequency: Cardiometabolic Effects and Quality of Life
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Gripp, F., Nava, R. C., Cassilhas, R. C., Esteves, E. A., Magalhães, C. O. D. E., Dias‐Peixoto, M. F., Magalhães, F. D. C., & Amorim, F. T. (2020) · European Journal of Applied Physiology · doi:10.1007/s00421-020-04502-6 · Cited by 81 · see citing works
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“These results support the hypothesis that increased postexercise VO2, fat oxidation, reduced RER and carbohydrate oxidation after a single SIT bout (Whyte et al., 2010; Hazell et al., 2012) may be significantly related to fat loss.”
Total daily energy expenditure is increased following a single bout of sprint interval training
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“increases in total daily energy expenditure can amount to 225 kcal to 400 kcal (Hazell et al., 2012; Sevits et al., 2013).”
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Stimulation of P2X7 Enhances Whole Body Energy Metabolism in Mice
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MethodMcCarthy, S. F., Jarosz, C., Ferguson, E. J., Kenno, K. A., & Hazell, T. J. (2023) · European Journal of Applied Physiology · doi:10.1007/s00421-023-05334-w · Cited by 13 · see citing works
“…consumed likely would have continued to be elevated for period of time following the end of the session, indicative of EPOC and the protracted increase in ̇ V O 2 that has been observed previously following traditional SIT over 3 and 24 h (Hazell et al. 2012; Islam et al. 2018; Sevits et al. 2013).”
InfluentialSelf-citationEffects of short‐lasting supramaximal‐intensity exercise on diet‐induced increase in oxygen uptake
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“It has been reported that resting oxygen uptakes during sleep after high-intensity exercises are not different from those observed after control sedentary activities (Hazell et al. 2012; Sevits et al. 2013; Skelly et al. 2014).”
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Four Weeks of Off-Season Training Improves Peak Oxygen Consumption in Female Field Hockey Players
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“With training durations of as little as one or two minutes per session [3,13], HIIT requires a reduced time commitment when compared to traditional endurance training, while still producing cardiovascular benefits.”
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Jo, E., Lewis, K., Higuera, D., Hernandez, J., Osmond, A. D., Directo, D. J., & Wong, M. W. H. (2015) · The Journal of Strength and Conditioning Research · doi:10.1519/jsc.0000000000001277 · Cited by 10 · see citing works
“In support of this contention, previous studies have reported significantly greater thermogenesis/EPOC after a single bout of sprint interval exercise (SIE) compared with a volume-matched bout of endurance exercise (17).”
ResultSimilar metabolic response to lower- versus upper-body interval exercise or endurance exercise
François, M. E., Graham, M. J., Parr, E. B., Rehrer, N. J., Lucas, S. J. E., Stavrianeas, S., & Cotter, J. D. (2016) · Metabolism · doi:10.1016/j.metabol.2016.11.009 · Cited by 9 · see citing works
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“Finally, there was no significant difference in EPOC between sessions 294 (p=0.379, d=0.29, small; FAST: 12.3±5.7 L O2, FED: 14.2±5.5 L O2) (Figure 3a).”
BackgroundInfluentialSelf-citationDoes caffeine ingestion before a short-term sprint interval training promote body fat loss?
Ferreira, G. A., Felippe, L. C., Bertuzzi, R., Bishop, D. J., Ramos, I. S., De-Oliveira, F. R., & Lima‐Silva, A. E. (2019) · Brazilian Journal of Medical and Biological Research · doi:10.1590/1414-431x20199169 · Cited by 8 · see citing works
“Part of the SIT-induced reduction in body fat is attributed to an increased post-exercise energy expenditure (4), which can contribute to a negative energy balance (7).”
BackgroundSex Differences in Recovery From Sprint Interval Exercise
Forsyth, J. J., & Burt, D. (2019) · The Journal of Strength and Conditioning Research · doi:10.1519/jsc.0000000000003460 · Cited by 8 · see citing works
“This increased CO2 in expired air could also lead to an artificially reduced RER (below the metabolic respiratory quotient), found in recovery from SIT (25,42,44).”
BackgroundClausen, R. D., & Astorino, T. A. (2023) · European Journal of Applied Physiology · doi:10.1007/s00421-023-05309-x · Cited by 7 · see citing works
“…demonstrating the immediate bicarbonate-mediated buffering of metabolic acidosis that is characteristic of all-out sprints, which is consistent with other studies using more strenuous SIT protocols (Burns et al. 2012; Hazell et al. 2012) as well as another REHIT protocol (Metcalfe et al. 2015).”
InfluentialZuo, C., Ma, X., Yang, Y., Cui, Y., & Ye, C. (2023) · BMC Public Health · doi:10.1186/s12889-023-17149-7 · Cited by 6 · see citing works
“Moreover, Hazell et al. [41] reported that HIIE could induce greater fat oxidation capacity and higher post-exercise oxygen consumption (PEOC), which is the most likely factor leading to body fat mass reduction following HIIE interventions.”
BackgroundSindorf, M. A. G., Germano, M. D., Dias, W. G., Batista, D. R., Braz, T. V., Moreno, M. A., & Lopes, C. R. (2021) · PubMed Central · doi:10.70252/zmfo1216 · Cited by 6 · see citing works
“Eight participants were chosen to agree with the minimum number of participants in previous studies that analyzed the Post-Ex energy metabolism in HIIT and SIT (8, 9, 12, 14, 18, 34).”
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Hu, M., Chen, X., Nie, J., Shi, Q., & Kong, Z. (2025) · Journal of Exercise Science & Fitness · doi:10.1016/j.jesf.2025.06.006 · Cited by 5 · see citing works
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Self-citationProceedings of the 6th International Symposium on Strength & Conditioning (2017)
Reis, V. M., Aidar, F. J., Carneiro, A. L. G., Costa, M. J., Morais, J. E., Neiva, H. P., Letieri, R. V., Tucher, G., & Garrido, N. D. (2018) · Motricidade · doi:10.6063/motricidade.14321 · Cited by 4 · see citing works
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“The observed decreases in fat mass have been attributed to both increased exerciseinduced energy expenditure (7, 10, 11) and decreased post-exercise energy intake (5, 6, 12), potentially through appetite suppression (13).”
BackgroundEsbjörnsson, M., Rundqvist, H., Norman, B., Österlund, T., Rullman, E., Bülow, J., & Jansson, E. (2024) · Physiological Reports · doi:10.14814/phy2.70088 · Cited by 3 · see citing works
“Finally, we chose to study a young, healthy, nonobese population, that is, a similar population in which sprint exercise-induced EPOC has been demonstrated (Hazell et al., 2012).”
MethodMetabolic Effects of Reduced Volume Sprint Interval Training During and Postexercise
McCarthy, S. F., McKie, G. L., Howe, G. J., Vanderheyden, L. W., & Hazell, T. J. (2024) · The Journal of Strength and Conditioning Research · doi:10.1519/jsc.0000000000004726 · Cited by 3 · see citing works
Self-citationEffects of moderate-intensity exercise on diet-induced increase in resting oxygen uptake
Tsuji, K., Xu, Y., & Tabata, I. (2019) · The Journal of Physical Fitness and Sports Medicine · doi:10.7600/jpfsm.8.15 · Cited by 3 · see citing works
Jung, W., Park, H., Kim, S.-W., Kim, J., Hwang, H., & Lim, K. (2021) · Physical Activity and Nutrition · doi:10.20463/pan.2021.0006 · Cited by 4 · see citing works
The Effect of Sprint Training for Reducing Body Fat in Women
Carrasco, L. (2017) · Strength and conditioning journal · doi:10.1519/ssc.0000000000000300 · Cited by 2 · see citing works
“8 kcal増 加した。運動中のエネルギー消費量は 持久系トレーニング群のほうが有意に 大きく、総エネルギー消費量(EPOC+ 運動)が 560 kcalであったが、SIT群は わずか 85 kcalであった。 この研究では運動後 2 時間のEPOC しか調査されていないため、代謝過程 が基準値に戻るまでの 24 ~ 48 時間 にわたって持続的な代謝率の上昇が 存在する可能性がある(13,26)。例え ば、30 秒間の最大努力によるスプリン ト 4 回と、30 分間の 70% V 4 O2maxに よるMCTを比較した研究では、ワーク アウトを含む 8 時間では、SIT群より もMCT群のほうが、酸素消費が 17% 多かった(1…”
Esbjörnsson, M., Norman, B., Persson, M., Saini, A. S., Bülow, J., & Jansson, E. (2023) · Clinical Physiology and Functional Imaging · doi:10.1111/cpf.12863 · Cited by 2 · see citing works
“Energy expenditure has been shown to increase after sprint exercise (Hazell et al., 2012).”
BackgroundSprint Interval Exercise for Fat Loss
Koziris, L. P. (2013) · Strength and conditioning journal · doi:10.1519/ssc.0000000000000001 · Cited by 2 · see citing works
“A recent study (1) examined the ability of an all-out sprint interval exercise session to contribute to energy expenditure.”
BackgroundSimmons, R. (2016) · ODU Digital Commons (Old Dominion University) · doi:10.25777/dp44-cs61 · Cited by 2 · see citing works
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“A lot of studies of the last years showed high effect of the sprint type of exercising on health benefits and oxygen consumption in muscular tissue (Davison, 2011; Buchheit et al., 2012; Hanon et al., 2012; Hazell et al., 2012).”
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The Effect of Dıfferent Rest Perıods on Blood Lactate Levels Durıng Cırcuıt Traınıng
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“While numerous studies have advocated for the superiority of HIIT in enhancing cardiorespiratory fitness over MICT [31–40], our study is unique in its focus on individualized HIIT protocols with varying rest interval durations.”
Acute effect of resistive aquatic high-intensity interval training on metabolic costs in adults
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“In our study, the elevated REE following open skills exercise may have lasted approximately 14 – 38 h — slightly below the 24 – 48-h elevation reported elsewhere — possibly due to subject characteristics ( Hazell et al., 2012 ).”
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Acute Sprint Exercise Transcriptome in Human Adipose Tissue: Associations with Growth HormonePreprint
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- Authors
- Hazell, T. J., Olver, T. D., Hamilton, C. D., & Lemon, P. W. R.
- Affiliations
- University of Lethbridge (CA)
- Venue
- International Journal of Sport Nutrition and Exercise Metabolism
- Publisher
- Human Kinetics
- Published
- 2012-08
- Volume
- 22
- Issue
- 4
- Pages
- 276-283
- ISSN
- 1526-484X (ISSN-L)
- 1543-2742
- OpenAlex
- W2105802283
- Cited by
- 98
- References
- 0
- Citations by year
- 2026: 3 · 2025: 3 · 2024: 9 · 2023: 8 · 2022: 2 · 2021: 3 · 2020: 3 · 2019: 13 · 2018: 6 · 2017: 10 · 2016: 9 · 2015: 7 · 2014: 10 · 2013: 12
- FWCI
- 22.62
- Type
- journal article
- Language
- en
- Open access
- closed
- Locations
- International Journal of Sport Nutrition and Exercise Metabolism (publishedVersion)
- PubMed (publishedVersion)
- Topics
- Health Sciences › Medicine › Complementary and alternative medicine › Cardiovascular and exercise physiology
- Health Sciences › Medicine › Orthopedics and Sports Medicine › Sports Performance and Training
- Health Sciences › Medicine › Rehabilitation › Exercise and Physiological Responses
- Keywords
- oxygen consumption, energy expenditure, fat loss, heart rate response to exercise, training volume, fat oxidation, energy balance, male students
- MeSH terms
- Adult, Carbon Dioxide, Exercise Test, Heart Rate, Humans, Male, Oxygen Consumption, Physical Endurance, Running, Time Factors, Exercise, Young Adult, Respiratory Rate
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