How Many Calories Does HIIT Burn?

A 155-pound person burns about 281 calories in 30 minutes and about 562 calories in one hour of high-intensity interval training. The MET value for vigorous intervals is approximately 8.0. Calories burned increase with body weight, duration, and intensity.

The number of calories burned during high-intensity interval training is influenced by factors such as METs, body weight, duration, and intensity. Understanding these variables can help individuals estimate their calorie expenditure during workouts.

Calories Burned From HIIT by Weight and Time

The following table outlines the calories burned during high-intensity interval training based on body weight and duration.

Body weight	15 min	30 min	45 min	60 min
125 lb (57 kg)	113	227	340	454
155 lb (70 kg)	141	281	422	562
185 lb (84 kg)	168	336	503	671
215 lb (98 kg)	195	390	585	780

A heavier body and a longer session both burn more. Intensity matters too: the values above use 8.0 METs (vigorous intervals).

Tracking Exercise and Food in Nutrola

Calories burned only change your results if you record them. Nutrola lets you log a session like high-intensity interval training in a few ways: describe it in your own words by voice or text, pick an exercise type and intensity, or enter the calories directly, and on iOS and Android it can sync workouts automatically from Apple Health or Health Connect. Logged workouts sit next to the food you track from a photo, barcode, or voice entry, so calories in and calories out stay in one place. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

Sources and Method

MET (metabolic equivalent) values are from the 2011 Compendium of Physical Activities (Ainsworth et al.), the standard reference for the energy cost of physical activity. Calories are estimated with the equation calories = METs x body weight in kilograms x duration in hours, where one MET is the energy used sitting quietly. HIIT at vigorous intervals is rated at 8.0 METs. Real burn varies with fitness, technique, terrain, and effort, so treat these as close estimates, not exact counts. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories does high-intensity interval training burn in 30 minutes?

In 30 minutes of high-intensity interval training, a 155-pound person burns approximately 281 calories. This estimate is based on the MET value of 8.0 for vigorous intervals.

How many calories does high-intensity interval training burn in an hour?

In one hour of high-intensity interval training, a 155-pound person burns about 562 calories. This calculation reflects the intensity and duration of the workout.

Is high-intensity interval training good for weight loss?

High-intensity interval training can be effective for weight loss, as it burns a significant number of calories. The calorie expenditure increases with body weight, making it a beneficial exercise for those looking to lose weight.

How accurate are these hiit calorie estimates?

These HIIT calorie estimates are based on the MET value and individual body weight. While they provide a good approximation, actual calorie burn may vary based on personal factors and workout intensity.

Key Takeaways

• HIIT at vigorous intervals has a MET value of 8.0.
• A 155-pound person burns about 281 calories in 30 minutes.
• In one hour, a 155-pound person burns approximately 562 calories.
• Calorie burn increases with body weight, duration, and intensity.