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.

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 more fat in the half-hour after the workout than when they jog steadily — even if both workouts burn the same number of calories.

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 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.

Whether you eat carbs, protein, or nothing before a hard cycling workout with short bursts of maximum effort, your power output stays the same — your body can still push hard regardless of what you ate beforehand.