The Study
Energy expenditure and EPOC between water-based high-intensity interval training and moderate-intensity continuous training sessions in healthy women
This study watched a small group of women do two different water workouts and measured how much energy they burned during and right after. It can tell us what happened in this group, but not for sure why or if it would happen for everyone else.
Analysis score
Maximum 90 for a randomized controlled trial.
Where the score came from
Scientists wanted to see if short, super-hard water workouts burn more calories than longer, medium-hard ones — both during and after exercise.
Where does this study sit?
Reviews of RCTs (Meta-analyses)
Max 100Randomized Trials
Max 90Reviews of Cohort Studies
Max 85Cohort Studies
Max 72Reviews of Case-Control Studies
Max 63Case-Control Studies
Max 58Cross-Sectional & Case Series
Max 50Expert Opinion
Max 534 / 100
Quality score
Participants are randomly assigned to treatment or control groups, minimizing bias. The gold standard for testing whether an intervention causes an effect.
Key takeaways
Summary
Based on the study abstract and findings.
- 1Even though the hard bursts burned more per minute, the longer workout burned way more overall.
- 2The 'after-burn' effect was small and similar for both.
- 3The medium-hard 30-minute workout burned 227.62 calories total.
- 4The super-hard workout burned only 39.91 calories during exercise but burned more per minute (9.98 vs 7.58).
- 5After exercise, both burned about the same extra calories (around 22 kcal).
- 6Oxygen use went back to normal in 15 minutes for both.
Score breakdown, methodology, conflicts of interest, evidence analysis & raw study data
Publication
Journal
Journal of Sports Sciences
Year
2018
Authors
G. Z. Schaun, S. Pinto, Aline Borges de Carvalho Praia, C. Alberton
Related Content
Claims (4)
Doing super intense workouts in short bursts burns more calories in less time than going easy on the exercise.
For healthy young women, doing short, super-intense water workouts doesn’t burn more calories after exercise than steady, moderate water workouts — both burn about the same extra amount afterward.
For young, healthy women doing water workouts, swimming at a steady, moderately hard pace for 30 minutes burns more total calories than doing short, super-intense bursts with rest in between—even though the bursts burn more per minute.
After water workouts—whether intense bursts or steady-paced—the oxygen levels in healthy young women go back to normal within 15 minutes, meaning their bodies recover quickly and don’t burn extra oxygen for long afterward.
Not medical advice. For informational purposes only. Always consult a qualified healthcare professional before making health decisions.