HIIT vs Circuit Training: Calories Burned Compared (2026)

HIIT and Circuit Training both burn 281 calories in 30 minutes and 562 calories in an hour for a 155-pound person, with both activities at approximately 8.0 METs.

When comparing HIIT and Circuit Training, both activities are high-impact and have the same MET value of 8.0. Calorie burn is influenced by body weight, duration, and intensity of the workout.

What Is the Difference Between HIIT and Circuit Training?

HIIT, or High-Intensity Interval Training, involves short bursts of intense exercise followed by rest or low-intensity periods. It is considered a high-impact workout. Circuit Training consists of a series of exercises performed one after the other with minimal rest in between. This is also classified as a high-impact workout.

HIIT vs Circuit Training: Calories Burned Side by Side

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

Duration (155 lb / 70 kg)	HIIT	Circuit Training
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, HIIT or Circuit Training?

For burning the most calories: Both HIIT and Circuit Training burn the same amount 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 in terms of calorie burn.

For lower-impact exercise: Both HIIT and Circuit Training are high-impact workouts, which may not be suitable for those seeking lower-impact options.

Tracking Exercise in Nutrola

Calories burned only count toward your goal if you record them. Nutrola lets you log a session of hiit or circuit training 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. HIIT is rated at about 8.0 METs (vigorous intervals) and Circuit Training at about 8.0 METs (vigorous, minimal rest). 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, HIIT or Circuit Training?

HIIT and Circuit Training both burn 281 calories in 30 minutes and 562 calories in an hour for a 155-pound person.

Which is better for weight loss?

Both HIIT and Circuit Training can be effective for weight loss, burning the same amount of calories at 281 in 30 minutes.

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

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

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

A 155-pound person burns about 281 calories in 30 minutes of Circuit Training.

What is the MET value for both HIIT and Circuit Training?

Both HIIT and Circuit Training have a MET value of about 8.0.

How many calories are burned per minute in both activities?

Both HIIT and Circuit Training burn about 9.4 calories per minute.

Key Takeaways

• HIIT and Circuit Training both burn 281 calories in 30 minutes.
• HIIT and Circuit Training both burn 562 calories in an hour.
• Both activities have a MET value of 8.0.
• Both activities burn about 9.4 calories per minute.
• Both are classified as high-impact workouts.