J Exerc Nutrition Biochem. 2018;22(2):007-011, http://dx.doi.org/10.20463/jenb.2018.0010
45
J Exerc Nutrition Biochem. 2019;23(2):045-050, http://dx.doi.org/10.20463/jenb.2019.0016
45
Effect of interval exercise versus 
continuous exercise on excess post-
exercise oxygen consumption during 
energy-homogenized exercise on a 
cycle ergometer
Won-Sang Jung1 / Hyejung Hwang1 / Jisu Kim1 / Hun-Young 
Park1 / Kiwon Lim1,2*
1. Physical Activity and Performance Institute (PAPI), Konkuk University, Seoul, Republic of Korea
2. Department of Physical Education, Konkuk University, Seoul, Republic of Korea
[Purpose] The purpose of this study was to confirm 
that the difference in excess post-exercise oxygen 
consumption (EPOC) during exercise of the spending 
the same calories between the continuous and interval 
exercise.
[Methods] Thirty-four healthy college students who 
did not regularly exercise volunteered to participate in 
our study. Continuous exercise was performed on an 
ergometer for 30 min at 60% of maximal oxygen con-
sumption (VO2 max). Interval exercise was performed 
on a cycle ergometer at 80% VO2 max for 2 min initially, 
followed by 40% VO2 max for 1 min, and 80% VO2 max 
for 3 min. This was repeated six times for a total of 26 
min.
[Results] The major findings were as follows: (1) en-
ergy consumption during exercise was not significantly 
different between continuous exercise and interval 
exercise groups; (2) EPOC was higher in interval 
exercise than in continuous exercise for all dependent 
variables (i.e., total oxygen consumption, total calories, 
summation of heart rate); and (3) there were no signifi-
cant differences in the lipid profile between continuous 
and interval groups. 
[Conclusions] Our study confirmed that after equal-
izing energy expenditure for continuous and interval 
exercise on a cycle ergometer in subjects in their 
twenties, interval exercise results in higher EPOC than 
continuous exercise. These data suggest that interval 
exercise may be more effective than continuous exer-
cise in reducing body fat, for a given amount of energy 
expenditure.
[Key words] continuous exercise, interval exercise, 
excess post-exercise oxygen consumption (EPOC), 
energy expenditure.
 
Received: 2019/06/03, Revised: 2019/06/28,
Accepted: 2019/06/28, Published: 2019/06/30
©2019 Won-Sang Jung et al.; License Journal of Exercise 
Nutrition and Biochemistry. This is an open access article 
distributed under the terms of the creative commons attri-
bution license (http://creativecommons.org/licenses/by/2.0), 
which permits unrestricted use, distribution, and reproduc-
tion in any medium, provided the orginal work is properly 
cited.
*Corresponding author : Kiwon Lim, Ph.D.
Laboratory of Exercise Nutrition, Department of Physical 
Education, Konkuk University, 120 Neungdong-ro, Gwang-
jin-gu, Seoul 05029, Republic of Korea 
Tel: +82-2-450-3827 / Fax: +82-452-6027
E-mail: exercise@konkuk.ac.kr
©2019 The Korean Society for Exercise Nutrition
OPEN ACCESS
http://dx.doi.org/10.20463/jenb.2019.0016
J Exerc Nutrition Biochem. 2019;23(2):045-050
INTRODUCTION
Many studies have demonstrated the importance and effectiveness 
of exercise in managing health and losing weight. The American Col-
lege of Sports Medicine (ACSM) recommends an exercise intensity of 
40–85% heart rate reserve (HRR) or oxygen uptake reserve (VO2R), 
a target energy expenditure of 150–400 kcal (or 20–60 min), and over 
three per weeks, 30 min of continuous exercise1.
The reported positive effects of continuous exercise include relative-
ly high increases in blood levels of epinephrine, norepinephrine, and 
growth hormone, the increased use of fat as an energy source, and the 
secretion of insulin and cortisol2,3,4. Continuous exercise has also been 
reported to be effective for weight loss by increasing daily energy con-
sumption5,6. However, despite these positive effects, not many people 
are able to maintain these habits due to time constraints, exercise intol-
erance, and monotony7. Interval training has been recommended as a 
new exercise method that can eliminate these shortcomings8,9. Interval 
training is a form of exercise in which short periods of intense exercise 
are alternated with less-intense recovery periods. It is good for improv-
ing both aerobic and anaerobic energy systems, and is very effective at 
increasing an individual’s VO2 max and anaerobic threshold10. Thus, it is 
one of the most effective ways to improve cardiopulmonary functions, 
metabolic functions, health, and weight loss in the general population 
and in athletes8.
During vigorous and high intensity interval exercise, metabolic rates 
can increase exponentially, and the intensity and duration of exercise 
can greatly affect metabolic reactions, both during and after exercise6. 
In particular, during recovery, excess post-exercise oxygen consump-
tion (EPOC) is used to restore the body to a resting state, and to adapt 
it to the exercise just performed. Several mechanisms are attributed to 
EPOC, such as replenishment of oxygen stores in muscle and blood, 
increased circulation and lactate removal, resynthesis of adenosine tri-
phosphate (ATP) and creatine phosphate (CrP), increased triglyceride/
fatty acid cycling, and increased heart rate (HR), ventilation, and body 
J Exerc Nutrition Biochem. 2019;23(2):045-050, http://dx.doi.org/10.20463/jenb.2019.0016
46
Effect of interval exercise versus continuous exercise on EPOC
Journal of Exercise Nutrition & Biochemistry 
temperature11,12,13. 
Several studies have stated the importance of EPOC to 
continuous exercise and interval exercise, and EPOC size 
have suggested more continual of exercise at higher inten-
sity6,8,14. However, in previous studies, most of the calories 
homogenized between continuous exercise and interval 
exercise were mainly compared to the same exercise time 
and different exercise intensity, or the amount of exercise 
estimated using a calculation formula. The was difference 
in actual calorie when the calories were homogenized with 
absolute intensity and time during exercise and there was 
no difference in EPOC16. Therefore, identifying the effect 
of EPOC on the homogenization of energy consumption 
between continuous exercise and interval exercise will be 
important in determining the optimal exercise routine to 
promote health and weight loss in the future. For accu-
rate homogenization of kinetic energy consumption, it is 
important to eliminate extrinsic variables that affect the 
accuracy of VO2 max measurements and EPOC measrue-
ments14. EPOC has been shown to be influenced by train-
ing status, exercise intensity and duration, and the thermic 
effect of food6,15. Thus, to make a direct comparison be-
tween recovery oxygen consumption after continuous and 
interval exercise, it is important to ensure that exercise 
variables such as total work and duration are as similar as 
possible and to avoid confounding factors such as food 
intake before and after exercise14,16.
Therefore, in this study we measured EPOC in con-
tinuous and interval exercise during or after exercise. 
Participants were provided with the same pre-food intake, 
and we homogenized the energy expenditure of during ex-
ercise between exercise types, in order to minimize extra 
variables, and accurately measure EPOC. In addition, the 
purpose of to provide was prescription of exercise by ver-
ifying the effect of EPOC of the continuous and interval 
exercise in subjects with twenties without exercise experi-
ence. The purpose of the present study was to confirm that 
the difference of EPOC during exercise of the spending 
the same amount of calories between the continuous and 
interval exercise.
METHODS
Participants
Thirty-four healthy college students in their twenties 
(mean age = 23.65 ± 2.17 years; n =18 men 16 women)’ 
who did not exercise regularly volunteered to participate 
in the study. Subjects who met one or more of the follow-
ing exclusion criteria were deemed not eligible and were 
excluded from the study: unstable angina, having had a 
cardiac infarction within the previous four weeks, uncom-
pensated heart failure, severe valvular illness, pulmonary 
disease, uncontrolled hypertension, kidney failure, ortho-
pedic/neurological limitations, cardiomyopathy, planned 
surgery during the research period, reluctance to sign the 
consent form, drug or alcohol abuse, or involvement in 
another study. All subjects were fully acquainted with 
the nature of the study and were informed of the experi-
mental risks before signing a written consent form. It was 
explicitly stated to the subjects that they could withdraw 
from the study at any point. All subjects had their pre-test 
research fully explained to them and provided voluntary 
consent. All procedures of the study was approved by 
the Institutional Review Board of Konkuk University 
(7001355-201903-HR-305) in Korea and was conducted 
according to the Declaration of Helsinki. 
Experimental design
To test EPOC and energy expenditure during and after 
continuous and interval exercise, we used a balanced re-
peated measures crossover design. This approach required 
gathering data on the subjects’ completion of two training 
sessions on separate test days, in a randomized order.
Each participant visited the laboratory three times. On 
the first visit we performed body composition tests (In-
Body 770, Biospace Ltd, Seoul, Korea), and a maximal 
cardiopulmonary exercise test (Quark CPET, Cosmed, 
Italy) to determine the maximal values of VO2 (VO2 max). 
On the second and third visits, at 72 h after performing the 
maximal CPETs, respectively, individuals performed con-
tinuous cycle ergometer exercise at 60% of VO2 max, and 
interval cycle ergometer exercise at 40% or 80% of VO2 
max. As soon as the exercise ended, subjects came down 
from the cycle ergometer, sat on a chair, and measured 
EPOC for 60 min.
Pre-testing measurements
All subjects performed a maximal aerobic exercise test 
using a cycle ergometer (Aerobike, Combi 75 XL, Tokyo, 
Japan) in order to determine their VO2 max. The work rate 
at 50 rpm was 50 W for men and 25 W for women for the 
first 2 min, and was increased by 25 W for men and 12.5 
W for women every 2 min. This continued either until 
exhaustion or until subjects were unable to maintain 50 
rpm. The criteria for having reached the true VO2 max was 
showing a plateau in VO2 uptake, despite increased inten-
sity of exercise and a respiratory exchange ratio (RER) 
above 1.15. HR was monitored using a Polar 800 device 
(Polar Electro, Kempele, Finland).
Exercise training protocol
Participants were transported to the laboratory at 8 am 
after a 12-h fast and 48-h abstention from vigorous physi-
cal activity. They were given a standardized breakfast of 2 
pieces of bread (200 kcal), 1 boiled egg (80 kcal), 1 cup of 
orange juice (120 kcal), and 1 cup of water. Subjects rest-
ed in a comfortable posture after breakfast and participat-
ed in the experiment 2 h later. Ambient room temperature 
was maintained at 23 ± 1 °C. After 10 min of quiet sitting 
as a habituation period, we measured VO2, ventilation, 
and RER for 5 min. The average was used as the base-
line (BASE). The subjects then performed continuous or 
interval exercise on a cycle ergometer (Aerobike, Combi 
75 XL, Tokyo, Japan). Speed was adjusted on an individ-
ual basis, according to each subject’s fitness level. The 
J Exerc Nutrition Biochem. 2019;23(2):045-050, http://dx.doi.org/10.20463/jenb.2019.0016
47
Effect of interval exercise versus continuous exercise on EPOC
Journal of Exercise Nutrition & Biochemistry 
continuous exercise training was performed for 30 min 
at 60% of VO2 max, and the interval exercise training was 
performed first for 2 min at 80% of VO2 max, followed by 
1 min at 40% of VO2 max, and finally for 3 min at 80% of 
VO2 max. This was repeated six times for a total of 26 min. 
The calories expended between the continuous exercise 
(Con Ex) and interval exercise (Inter Ex) groups were not 
statistically different (212.24 ± 68.47 vs 214.85 ± 66.32, 
p=0.503).
EPOC measurement
Immediately after exercise, participants were seated 
in a chair and relative VO2, absolute VO2, Kcal, HR, and 
duration were monitored for 60 min. EPOC values were 
determined at the time when VO2, HR, and RER values 
returned to the resting baseline. Collection and analysis of 
lipid samples was done before exercise, immediately after 
exercise, after 30 min and after 60 min. Total cholesterol 
(TC), triglyceride (TG), high-density lipoprotein (HDL) 
cholesterol, and low-density lipoprotein (LDL) cholesterol 
were measured using a portable digital lipid analyzer (SD 
LipidoCare, SD Biosensor, Inc., Seoul, Korea).
Statistics
All statistical analyses were completed using IBM 
SPSS Statistics 23 (SPSS Inc., Chicago, IL, USA). Data 
normality was verified using the Shapiro-Wilk test, and 
descriptive data are presented as mean ± standard devia-
tion. A paired t-test was used to compare the differences 
between the two protocols. The effects of condition on 
EPOC were analyzed using a mixed procedure. Where 
main effects were statistically significant, post-hoc pair-
wise comparisons with Sidak-adjusted p-values were per-
formed. Model-fitting was evaluated using Hurvich and 
Tsai’s criteria. All statistical assumptions were checked us-
ing standard graphical procedures. Statistical significance 
was accepted for p<0.05.
RESULTS
Figure 1 shows that the amount of calories expended 
during exercise was not significantly different between 
continuous and interval exercise(p=0.503).
Based on the EPOC results shown in Table 2, the 
EPOC duration was longer for interval exercise than in 
continuous exercise (31.24 ± 15.09 vs 45.90 ± 12.37, p < 
Variable
Men (n=18)
Women (n=16)
Total (n=34)
Age (years)
24.28±2.49
22.94±1.53
23.65±2.17
Height (cm)
177.43±7.78
159.48±4.30
168.98±11.06
Weight (kg)
75.38±9.98
53.88±6.10
65.26±13.67
BMI (kg/m2)
23.86±2.04
21.19±2.28
22.61±2.52
Lean body mass (kg)
61.11±8.14
37.17±2.84
49.84±13.60
Fat mass (kg)
14.27±5.30
16.71±4.42
15.41±4.99
% fat mss (%)
18.74±5.71
30.01±6.06
24.05±8.13
VO2max (mL/min/kg)
36.84±6.16
41.08±4.49
32.08±3.86
Note: SD = standard deviation, BMI = body mass index.
Table 1. Participant characteristics. Data represent the mean ± SD
Variables
EPOC
O2 Deficit
VO2_total
(mL/min)
VO2/kg_total 
(mL/min/kg)
Kcal_total 
(kcal/min)
HR_sum
VO2_total
(mL/min)
Kcal_total 
(kcal/min)
HR_sum
Con Ex
11992.4
±6481.05
185.42
±98.94
58.14
±31.42
2931.64
±1560.92
594.11
±242.10
3.39
±1.35
28.98
±8.17
Inter Ex
17425.24
±6329.98
266.81
±79.62
82.72
±28.69
4557.1
±1419.05
721.9
±347.90
3.88
±1.9
29.63
±10.81
Δ%
45.3
43.89
42.28
55.45
21.51
14.45
2.24
Sig (p)
.000***
.000***
.000***
.000***
.009**
0.066
0.747
Men
Con Ex
14980.78
±6529.74
204.83
±103.40
72.8
±31.82
3026.21
±1346.65
729.8
±194.71
4.19
±1.06
29.00
±8.74
Inter Ex
21410.32
±5411.21
289.68
±84.35
100.96
±23.79
4630.17
±1330.58
916.99
±347.18
4.94
±1.96
30.73
±13.36
Δ%
42.92
41.42
38.68
53
25.65
17.9
3.82
Sig (p)
.001**
.001**
.004**
.000***
.006**
0.066
0.758
Women
Con Ex
8630.48
±4616.70
163.59
±91.98
41.65
±21.82
2825.24
±1811.68
441.71
±197.76
2.48
±1.04
28.28
±7.74
Inter Ex
12942.03
±3803.88
241.08
±67.46
62.21
±17.92
4474.89
±1552.43
502.42
±180.62
2.69
±0.89
28.4
±7.19
Δ%
49.96
47.37
49.36
58.39
13.74
8.47
0.42
Sig (p)
.001**
. 001**
.001**
.001**
0.394
0.557
0.938
Note: SD = standard deviation, Con Ex = continuous exercises, Inter Ex = Interval exercise, EPOC = excess post-exercise oxygen consump-
tion, O2 = Oxygen , VO2 = oxygen consumption, HR = heart rate , Sum = summation, * p<.05, ** p<.01, *** p<.001.
Table 2. Comparison of EPOC in Con EX vs Inter EX, ± SD
J Exerc Nutrition Biochem. 2019;23(2):045-050, http://dx.doi.org/10.20463/jenb.2019.0016
48
Effect of interval exercise versus continuous exercise on EPOC
Journal of Exercise Nutrition & Biochemistry 
.001), which showed higher Inter Ex than in the Con Ex in 
all variables including VO2 total (11992.40 ± 6481.05 vs 
17425.24 ± 6329.98, p<0.001; men: 14980.78 ± 6529.74 
vs 21410.32 ± 5411.21, p=0.001; women: 8630.48 ± 
4616.70 vs 12942.03 ± 3803.88, p<0.001), VO2/kg total 
(185.42 ± 98.94 vs 266.81 ± 79.62, p<0.001; men: 204.83 
± 103.40 vs 289.68 ± 84.35, p=0.001; women: 163.59 ± 
91.98 vs 241.08 ± 67.46, p=0.001), Kcal total (58.14 ± 
31.42 vs 82.72±28.69, p<0.001; men: 72.80 ± 31.82 vs 
100.96 ± 23.79, p=0.004; women: 41.65 ± 21.82 vs 62.21 
± 17.92, p = 0.001) and HR sum (2931.64 ± 1560.92 vs 
4557.10 ± 1419.05, p<0.001; men: 3026.21 ± 1346.65 vs 
4630.17 ± 1330.58, p<0.001; women: 2825.24 ± 1811.68 
vs 4474.89 ± 1552.43, p=0.001). When the results of oxy-
gen-deficient were examined, VO2 total (594.11 ± 242.10 
vs 721.90 ± 347.90 p=0.009; men: 729.80 ± 194.71 vs 
916.99 ± 347.18, p=0.006; women: 441.71 ± 197.76 vs 
502.42 ± 180.62, p=0.394) showed a greater value than 
con Ex in inter Ex, and after separating the results for 
men and women, significant differences were only found 
in men. There was no significant difference in HR sum 
levels.
Figure 2 is a comparison of lipid profiles on EPOC in 
continuous and interval exercise. There were no signifi-
cant differences in total cholesterol, triglyceride, HDL- 
cholesterol, or LDL- cholesterol in all variables (p>0.05).
DISCUSSION
The purpose of this study was to confirm that there is 
a difference in excess post-exercise oxygen consumption 
(EPOC) between continuous and interval exercise, when 
expending the same number of calories. The major find-
ings were: (1) energy consumption during the exercise 
was not significantly different between continuous exer-
cise and interval exercise, (2) EPOC was higher in inter-
val exercise than in continuous exercise for all dependent 
variables (e.g. total oxygen consumption, total calorie, 
and summation of heart rate), and (3) there was no signif-
icant differences in lipid profiles.
In previous studies that did not homogenize energy 
consumption during exercise, EPOC was higher in the 
interval exercise compared to continuous exercise and 
interval exercise17-20. In addition, Williams et al.21 com-
pared the EPOC of 20 min of high intensity interval ex-
ercise and 60 min of continuous exercise, and found that 
the EPOC 30 min after exercise was higher in interval 
exercise, but the total EPOC after exercise was higher 
in continuous exercise. Larsen et al.11 reported that with 
increasing intensity, EPOC and EPOC duration increase, 
but if interval times are shorter, EPOC is reduced to sim-
ilar levels as seen in continuous exercise. Tucker et al.18 
showed that in high-intensity interval exercise oxygen 
consumption was low, but EPOC was high. However, 
summation of oxygen consumption during exercise and 
EPOC was higher in continuous exercise. As such, when 
did not homogenize energy consumption of exercise in 
EPOC results show that the interval exercise is more 
effective, but it is difficult to suggest that the effect of 
the interval exercise is effective when the total exercise 
energy consumption is not significantly different. By dif-
ference energy consumption of exercise in the continuous 
and interval exercise resulted in higher initial EPOC in 
the interval exercise but higher total energy consump-
tion in the continuous exercise, so ensuring equivalence 
between the exercise is considered important. Thus, it 
our data suggest that the equalization of calories during 
exercise is an important factor in determining EPOC and 
is an important factor to consider in presenting the effects 
of exercise. In this study, we consider EPOC to have been 
significantly increased, because caloric expenditure was 
well-controlled during food-intake and exercise.
In a study that homogenized energy consumption be-
tween continuous and spaced movements, McGarvey et 
al.16 reported no significant differences in EPOC between 
31 min of continuous exercise at 65% of VO2 max, and an 
interval exercise pattern of 90% VO2 max for 2 min fol-
lowed by 30% VO2 max for 3 min, repeated 7 times for a 
total of 35 min. This may reflect differences in the EPOC 
measurement method. Most of the increase in oxygen 
consumption after exercise occurs in the early stages of 
recovery. As recovery continues, oxygen consumption de-
creases drastically, and the size increase with increasing 
standardized-duration decreases. Therefore, it is necessary 
to end when VO2, HR, and RER return to the baseline. In 
Figure 1. Comparison of oxygen consumption during exercise
Figure 2. Comparison of lipid profile on EPOC in Con EX vs 
Inter EX
J Exerc Nutrition Biochem. 2019;23(2):045-050, http://dx.doi.org/10.20463/jenb.2019.0016
49
Effect of interval exercise versus continuous exercise on EPOC
Journal of Exercise Nutrition & Biochemistry 
addition, the method to homogenize energy consumption 
during exercise and EPOC was performed well.
In our study, interval exercise resulted in post-exercise 
VO2, kcal, HR and EPOC measures 40% higher than for 
continuous cycle ergometer exercise. The results of this 
study support the hypothesis that the magnitude of EPOC 
and its duration is primarily dependent on exercise inten-
sity6,14. In relation to the increase in EPOC, the ‘Oxygen 
Debt’ theory may explain this finding. For example, it 
could be explained by the energy cost to resynthesize 
glycogen from lactate, the exercise-induced increase in 
core temperature, the resynthesis of ATP/CP stores, and 
changes in cytokine release20,22. Consequently, greater 
exercise intensity may further increase the oxygen deficit 
at the onset of exercise, thereby affecting the body's ho-
meostatic nature and resulting in a larger post-exercise O2 
intake. Mechanisms responsible for this could extend to 
increases in VO26,23. As shown in Table 2 of our study, the 
increase in oxygen deficit increased by more than 20% 
for interval exercise, as compared with continuous exer-
cise. These results are therefore consistent with previous 
studies that show increased oxygen consumption during 
recovery after high intensity interval exercise, because of 
increased oxidative metabolism that supplements energy 
expenditure after exercise24-26.
In conclusion, our study confirmed that after homoge-
nizing the energy expenditure of continuous and interval 
exercise on a cycle ergometer, EPOC is higher in interval 
exercise than continuous exercise in subjects who are in 
their twenties. This observation is important as it may 
help us understand why interval exercise has a greater 
propensity to induce weight loss than continuous exer-
cise. Furthermore, these data provides a metabolic basis 
for enhanced fat loss during interval training that will be 
useful in establishing public health guidelines on exercise 
recommendations and weight management practices to 
reduce body fat. This should be qualified as only appro-
priate for young and healthy older populations who can 
perform such exercises. These exercise recommendations 
may promote weight loss and health, and result in better 
health outcomes in "time poor" modern lifestyles. Conse-
quently, we suggest that interval exercise may be a more 
effective strategy in reducing body fat for energy expen-
diture increase than continuous exercise.
ACKNOWLEDGMENTS
This work was supported by the Ministry of Educa-
tion of the Republic of Korea and the National Research 
Foundation of Korea (NRF-2016S1A5B8914314).
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Effect of interval exercise versus continuous exercise on excess post-exercise oxygen consumption during energy-homogenized exercise on a cycle ergometer.
Jung, Won-Sang,Hwang, Hyejung,Kim, Jisu,Park, Hun-Young,Lim, Kiwon