Your Cart is Empty

March 05, 2020 3 min read

Just when you thought there was nothing more satisfying than crushing an intense sweat ‘sesh and seeing a massive calorie burn on your fitness tracker, you learn about EPOC-- Post-Exercise Oxygen Consumption. 

Otherwise known as the afterburn effect, EPOC is a biological phenomenon that helps you burn more calories for hours after you’ve finished working out. 

But for those of you just hearing about how EPOC burns more calories let’s explore the science behind it so you can get the afterburn effect working for you!

What Is EPOC Anyway?

When you work out your body’s demand for oxygen increases. Oxygen is the energy that your body needs when exercising. And post-exercise oxygen consumption measures the calories your body burns once you complete your workout.

Think of it like this, if you go for a long car ride it takes time for your vehicle’s engine to warm up and cool down. The engine will remain warm even after you’ve shut it off - this is how EPOC works.

How To Get EPOC Working For You

Capitalize on your body’s afterburn effect and shred even more calories.

Adenosine Triphosphate (ATP)

On a biochemical level ATP is the reason behind muscle contraction--it’s our energy supply. So the more ATP you use while exercising, the more you’ll need to recover.

Fast-Twitch Muscles

There are two types of people out there: the slow and steady tortoise or the sprinting rabbit. Engagingfast-twitch muscles, by embracing your inner rabbit stimulates ATP far more than the slow and steady tortoise. Fast-twitch muscles are denser from weightlifting or HIIT and take more power (ATP) which means you’ll shred more calories post-workout.

Get access to thousands of workouts for fast-twitch muscle recruitment onSweatflix and see how EPOC burns more calories, faster. Join us now for a 30-day FREE trial.

Anaerobic Exercises

In the same way, you want to employ your fast-twitch muscles, you also want to lay off the cardio and opt for anaerobic exercises instead. Anaerobic exercises are activities that involve short bursts of energy - i.e., the use of fast-twitch muscles. Aerobic exercises rely on oxygen while anaerobic exercises are fueled by tapping into energy stores, like glucose. This is how EPOC burns more calories; by using more energy.

Hit Up HIIT 

We know thatHIIT activities are more intense than going for a long walk. HIIT requires more calories and ATP during and after your workout making it the best exercise you can do if you want to burn more calories post-workout. This is because it cranks up ATP levels, utilizes fast-twitch muscles and it’s an anaerobic exercise.


How Long Does It Last?

It’s unclear exactly how long the afterburn effect lasts. It seems the only thing researchers can agree on is that the greatest calorie burn occurs on the heels of an intensive workout.Some studies imply that the only caloric loss is short-term and immediately follows the end of an exercise while others demonstrate the effects can go for as long as38 hours.

The Best EPOC Workouts

If you want to exploit this naturally occurring phenomenon then join us at Sweatflix.com. With thousands of workouts for every fitness level, we’ve got the motivation you need to keep EPOC running at prime. After all, EPOC works best when you vary your workouts. 

  • Plyometrics: high-intensity and dynamic jumping build power and shreds calories.
    Try thisfree plyometric workout for fat loss!

  • Circuit Training: using heavy-weights and no rests is how EPOC burns more calories.
    Try thisfree cardio circuit workout.

  • Tabata Training. Work hard for 20 seconds. Rest 10. Repeat for 8 rounds. Use full-body, high-intensity moves like clean and presses, burpees and jump squats for best results.
    Learn more aboutTabata training here

How EPOC Burns More Calories

You work hard, so take advantage of the afterburn effect and take your workouts to the next level!

Leave a comment

Also in Insider News

The 5 Best Exercises for Functional Movement
The 5 Best Exercises for Functional Movement

January 20, 2021 3 min read

Prevent injury and give your workouts purpose beyond the gym. BodyRock Trainer Michael Levine weighs in with the best exercises for functional movement. 

Read More
How Long Does it Take to Get in Shape?
How Long Does it Take to Get in Shape?

January 15, 2021 5 min read

Don’t buy the fads—get the facts. In this blog, we answer the question "how long does it take to get in shape?" with our usual no B.S. truth. Read on!
Read More
9 Beginner to Advanced Squat Options for Stronger, Sexier Legs
9 Beginner to Advanced Squat Options for Stronger, Sexier Legs

January 12, 2021 1 min read 4 Comments

Ready to take your squat game to the next level? We’ll take you through 10 beginners to advanced squat options and show you how to do them. Join us!
Read More
Shipping & Delivery

Due to COVID-19, shipping systems the world over are experiencing abnormal delays. There is an enormous demand on postal and delivery services as online shopping has skyrocketed, due to store closures and stay-at-home mandates. This is an unprecedented situation, and we are working around the clock to fulfill your orders as quickly as possible. To be clear, we are filling orders in 4-6 days, and we are shipping immediately after that. Once shipped, our shipping partner, UPS, will get your order out to you as quickly as possible. Thanks for your support and understanding.

Are you in Canada? Specifically, are you outside of a metropolitan centre? We need to alert you to a disruption in shipping due to COVID-19. Our preferred shipping provider, UPS, has informed us that they cannot guarantee express shipping for many locations. We have also seen that packages delivered to Toronto, Ottawa, Vancouver, etc, are not waylaid, but packages delivered to areas just outside of these cities are being held in transit for days or even weeks. UPS has discontinued their guarantee of 1-4 day delivery, which you can read more about here. Therefore, we can guarantee early fulfillment but not early delivery of our goods from our warehouse to your door at this time.


We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA & Canada via expedited or standard shipping with our partners at UPS. Once your order is received and processed, it typically takes 2-4 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.

We ship within Canada and the United States via UPS with Standard & Expedited shipping (whichever is faster)

For locations outside of the US and Canada, we ship using FedEx International (EUROPE and Other Nations), which is usually in transit for 7-10 business days, depending on location.

We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Delays caused due to custom withholds are not included in these estimated delivery times.

Returns & Exchanges

BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

Digital Products

We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.


All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.