Why should you do workouts with rest? Why not do long, slow workouts everyday? The longer you move, the more calories you burn, right? False. The faster you move with an increased VO2 Max, the longer you burn calories afterwards. After an all out three minute workout, operating at 70% of your VO2 Max or higher, you will continue to burn calories for up to two hours after you finish. Where as going out for a long distance run, at a low VO2 Max, you burn calories for around 20 minutes afterwards.