High intensity interval training is a form of training that encourages the individual to fully devote all their energy during the workout. The point of high intensity interval training is to exceed a seventy to eighty percent of one’s VO₂max. According to Eric Salvador, NASM, NSCA head instructor at The Fitting Room in New York, “The afterburn effect is referred to as excess post-exercise oxygen consumption or EPOC.” High intensity interval training paired with a meal plan can be very beneficial in weight loss.

Eleven subjects participated in an eight week high intensity interval training program that included daily workouts and meals. Three days out of the week consisted of cardio based workouts and two of the days were strictly strength based workouts. The last two days of the week were hybrid workouts.

Over the eight week high intensity interval training (HITT)  program, 55% of the subjects showed a dramatic weight loss. Many correlations were administered to compare pre and post the short term HITT program.

A short term high intensity interval training program over an eight week period showed very interesting findings. The considerable effects of the body percentage fat pre and post the eight week high intensity interval training program revealed a drastic decrease in all subjects. This study proves with evidence that participating in a short term high intensity interval training program will result in weight loss and a dramatic decrease in body fat percentage.