“It is this excess post exercise oxygen consumption – EPOC for short – that boosts the metabolism and results in 6-15 percent more calories being burned in comparison to an aerobic workout, like running for an hour for example.
“Interestingly enough, while someone can quickly burn calories with this method, the body will still be able to maintain the building of muscle mass and grow stronger.
“Another amazing benefit is that HIIT can be done anytime, anywhere and with limited or no equipment.
“With fitness apps like Freeletics, you can even customize the training session if you want a different session, are too sore, train quietly, or don‘t have time.”
source: express.co.uk