Cycling vs HIIT: Calories Burned Compared (2026)

Cycling burns 281 calories in 30 minutes and 562 calories in an hour. HIIT also burns 281 calories in 30 minutes and 562 calories in an hour. Both activities have an approximate MET value of 8.0.

This comparison looks at calories burned during Cycling and HIIT, both of which have the same MET value of 8.0. Factors such as body weight, duration, and intensity influence the total calories burned during these activities.

What Is the Difference Between Cycling and HIIT?

Cycling is a low-impact aerobic exercise performed on a stationary bike or outdoors. It is effective for cardiovascular fitness and can be adjusted for intensity. HIIT, or High-Intensity Interval Training, involves short bursts of intense exercise followed by rest or lower-intensity periods. It is categorized as high impact and is known for its efficiency in burning calories.

Cycling vs HIIT: Calories Burned Side by Side

The following table provides a side-by-side comparison of calories burned during Cycling and HIIT.

Duration (155 lb / 70 kg)	Cycling	HIIT
15 min	141 cal	141 cal
30 min	281 cal	281 cal
45 min	422 cal	422 cal
60 min	562 cal	562 cal

Values are for a 155-pound (70 kg) person. A heavier body burns more, a lighter body less, at the same intensity.

Which Burns More Calories, Cycling or HIIT?

For burning the most calories: Both Cycling and HIIT burn the same number of calories, with 281 calories in 30 minutes and 562 calories in an hour.

For time efficiency: Both activities burn 9.4 calories per minute, making them equally efficient for calorie burn.

For lower-impact exercise: Cycling is a low-impact exercise, while HIIT is categorized as high impact.

Tracking Exercise in Nutrola

Calories burned only count toward your goal if you record them. Nutrola lets you log a session of cycling or hiit by describing it in your own words by voice or text, by picking an exercise type and intensity, or by entering 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 calories = METs x body weight in kilograms x duration in hours. Cycling is rated at about 8.0 METs (moderate, 12 to 14 mph) and HIIT at about 8.0 METs (vigorous intervals). 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)

Which burns more calories, Cycling or HIIT?

Cycling and HIIT both burn 281 calories in 30 minutes and 562 calories in an hour.

Which is better for weight loss, Cycling or HIIT?

Both activities burn the same calories, with 281 calories in 30 minutes and 562 calories in an hour, making them equally effective for weight loss.

What is the MET value for Cycling?

Cycling has a MET value of 8.0, which is the same as HIIT.

How many calories does a 155-pound person burn in 30 minutes of HIIT?

A 155-pound person burns 281 calories in 30 minutes of HIIT.

How many calories are burned per minute during Cycling?

Cycling burns 9.4 calories per minute.

What is the calorie burn for an hour of HIIT?

HIIT burns 562 calories in an hour.

Key Takeaways

• Cycling burns 281 calories in 30 minutes.
• HIIT also burns 281 calories in 30 minutes.
• Both activities burn 562 calories in an hour.
• Cycling has a MET value of 8.0.
• HIIT has a MET value of 8.0.
• Both activities burn 9.4 calories per minute.