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.

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.

Doing intense bursts of exercise with rest in between can keep your body burning more calories for up to a whole day after your workout.

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.

Your body burns more calories after leg presses than after chest flys—even if you rest the same amount—because your legs use way more muscles and need more oxygen to recover.

How long you rest between sets doesn’t usually change how long your body keeps burning calories after a workout—unless you do chest flys with long breaks, then it stops sooner.