When young guys with obesity do intense interval running, they burn more total calories than when they do steady, moderate running—even if the workout burns the same calories—because their bodies keep burning extra calories afterward.

When young guys with obesity do a tough workout with short bursts of fast running, their bodies burn more extra calories after the workout than if they jog steadily for the same total energy cost.

When young guys with obesity do intense burst running, their bodies burn a bigger share of fat in the hours after the workout compared to when they do steady, moderate jogging—even if both workouts burn the same total calories.

When young guys with obesity do intense burst running, their bodies burn more fat in the half-hour after the workout than when they jog steadily — even if both workouts burn the same number of calories.

For fit guys, a tough but short workout leads to burning more calories after exercise compared to a longer, easier workout—even if both burn the same total calories. That’s because intense workouts keep your metabolism revved up longer.

For young guys with obesity, doing short bursts of intense running burns 300 calories faster than jogging steadily — about 8 minutes less effort for the same result.