High-intensity interval training (HIIT) has a significant impact on metabolism, often resulting in an increased resting metabolic rate post-exercise. The intense bursts of activity followed by recovery periods elevate heart rate and boost calorie burn even after the workout has ended, a phenomenon known as excess post-exercise oxygen consumption (EPOC). HIIT promotes efficient fat loss and improves aerobic and anaerobic fitness, making it a time-effective training method. Regularly incorporating HIIT can lead to long-term metabolic adaptations that enhance overall health and fitness levels.