Walking fast for 2-3 hours will burn FAR MORE calories than any short Tabata session, HIIT and the like . EPOC afterburn INCLUDED. You can NOT burn that many calories from short HIIT .
Long walking at a good pace or running steady will ALWAYS trump HIIT for calorie burn because you can not keep up HIIT that long. The amount of caloris burned by EPOC are not that significant to make up the difference.
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