Does Interval Running Burn More Fat

Interval running has gained popularity in recent years as a highly effective way to burn fat and improve cardiovascular fitness. As an avid runner myself, I have personally experienced the benefits of incorporating intervals into my training routine. In this article, I will delve deep into the topic of whether interval running actually burns more fat and share my personal insights and commentary along the way.

The Science Behind Interval Running

Interval running involves alternating between high-intensity bursts of running and periods of active recovery. This type of training is known to increase the body’s demand for oxygen, leading to a higher metabolism and greater calorie burn both during and after the workout. The high-intensity intervals push the body to its limits, while the recovery periods allow for brief rest and replenishment of energy stores.

Research studies have shown that interval training, when compared to steady-state aerobic exercise, can lead to a greater reduction in body fat percentage. One study published in the Journal of Obesity found that participants who engaged in high-intensity interval running for 12 weeks experienced a significant decrease in body fat compared to those who performed moderate-intensity continuous running.

Personally, I have noticed a significant change in my body composition since incorporating interval running into my routine. The combination of intense effort and strategic recovery has helped me shed unwanted body fat and achieve a leaner physique.

The Afterburn Effect

One of the key reasons why interval running is believed to be effective in burning fat is due to the “afterburn effect” or excess post-exercise oxygen consumption (EPOC). After an intense workout, the body continues to burn calories at an elevated rate to restore oxygen levels, repair damaged muscle tissue, and replenish energy stores.

A study from the Journal of Sports Science and Medicine suggests that high-intensity interval training can result in a more prolonged afterburn effect compared to steady-state cardio. The intense bursts of effort during interval running cause a greater metabolic disturbance, which leads to an extended period of elevated calorie burn post-workout.

From my own experience, I have noticed that after a challenging interval running session, my body continues to feel “revved up” for hours afterward. This heightened state of metabolism not only aids in fat loss but also enhances overall fitness and endurance.

The Importance of Proper Form and Progression

While interval running can be an effective fat-burning tool, it is important to emphasize the significance of proper form and progression. Pushing too hard, too soon, can lead to injury and hinder progress. It is crucial to listen to your body, gradually increase the intensity and duration of your intervals, and ensure correct running form to minimize the risk of injury.

I have learned this lesson the hard way. Initially, I was overzealous in my pursuit of faster results and ended up with a knee injury. However, once I adjusted my approach and focused on building a solid foundation of strength and endurance, I was able to safely and effectively incorporate interval running into my routine.


Interval running, when done correctly and with caution, can be an excellent way to burn fat and improve overall fitness. The combination of high-intensity efforts, strategic recovery, and the afterburn effect make it a powerful tool for fat loss. However, it is important to remember that there is no one-size-fits-all approach to fitness, and what works for one person may not work for another. It is always advisable to consult with a healthcare professional or a certified trainer before starting any new exercise program.

So, if you’re looking to take your fat-burning efforts to the next level, give interval running a try. But remember, as with any form of exercise, consistency, patience, and proper technique are key to achieving your desired results.