The Calories Burned During HIIT on a Treadmill

After Burn

One of the main reasons that HIIT training is so effective is because it provides your body with an after-burn effect that steady-state cardio does not. This is also known as excess post-exercise oxygen consumption, and it significantly increases your metabolism to burn more calories for up to 24 hours after you've completed your workout. EPOC is almost nonexistent for traditional cardio, so jogging at the same speed on the treadmill for hours might not be the most efficient way to use your gym time.

Anabolic Capacity

During high-intensity interval training, the level of oxygen that your body can actively use during your workout skyrockets. This means that although you’re spending a much shorter amount of time actually exercising, your overall aerobic capacity is increased in the long run, providing you with more stamina for a longer workout duration in the future. HIIT training also taxes both the anaerobic and aerobic thresholds for greater results, while steady-state cardio impacts the aerobic threshold only.

Variety

The more consistently you perform the same exercise regimen, the less your body will respond to what you're doing. It takes change to create change, especially when you're looking for fat-loss results. Increased workout variety is also linked to decreased mortality rates. HIIT workouts are great for giving your body a little shock, and you can use many different run-to-ratio patterns on the treadmill.

Time Efficiency

High-intensity interval training also creates a higher level of compliance compared to regular steady-state cardio. Individuals with busy lives are more likely to squeeze a quick 20-minute HIIT workout into their day than a full 90-minute session at the gym. For a smaller time investment, you can receive the same -- if not better -- results by incorporating HIIT training into your regimen.