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I'm Down with EPOC, Yeah You Know Me!

Work Out Smarter, Not Longer

Results can build or break your momentum.

At btone we use the btone arkeTONE to get results FAST. This exquisite piece of equipment is more than what meets the eye. It's not a dominatrix, although at times he will instill fear in anyone who sees this sexy beast for the first time.

The method of btone Fitness and the arkeTONE are based on many scientific facts.

One of the most scientific pieces of this workout is the EPOC Effect.

EPOC = Excess Post-Exercise Oxygen Consumption

It's a delicious mouthful. We won’t put you to sleep with the dissertation, but we will give you the quick-n-dirty cliffs-notes version.

One of the best EPOC analogies compares the EPOC effect to that of multi-hour car ride/road trip. Long after you turn the ignition off, your car will still be warm to the touch.

The same thing happens when you work out at btone.

Long after your 45 minutes is up, your body's metabolism is revved up. Causing your body to continue to burn calories long after your workout is done.

Can I get an AMEN?!!


The btone arkeTONE effectively trains the body and achieves this effect in a safe, low impact manner. Achieving this EPOC effect has nothing to do with the duration of your workout, and everything to do with the intensity of your workout.

Recent research has shown that resistance training can provide a greater EPOC effect than running at a steady speed.

One study found that when aerobic cycling (40 minutes at 80 percent Max HR), circuit weight training (4 sets/8 exercises/15 reps at 50 percent 1-RM) and heavy resistance exercise (3 sets/8 exercises at 80-90 percent 1-RM to exhaustion) were compared, heavy resistance exercise produced the biggest EPOC. [1]

EPOC fitness

Quick EPOC Facts

  • EPOC includes the calories it takes your body to return to baseline temperature
  • During EPOC, the body uses oxygen to restore muscle glycogen and rebuild muscle proteins damaged during exercise
  • Try and limit your heavy training/intensity sessions to no more than 3-4 times per week to allow for adequate recovery (that’s when you start creating results)
  • Your body performs most of its tissue repair at night, be sure to protect your sleep during btone days and after!

You deserve a serious bang for your buck, that's why 45 minutes of btone is work way more than the time you resent on the treadmill.

EPOC is why we can say, with seriousness:
Slow Movements, Fast Results.

Come and get your EPOC on with us!


  1. ^ McCall, Pete (2014). "7 Things to Know About Excess Post-exercise Oxygen Consumption (EPOC)". American Council on Exercise.