HIIT vs Spinning: Calories Burned Compared (2026)

Spinning burns 299 calories in 30 minutes and 598 calories in an hour, compared to HIIT's 281 calories in 30 minutes and 562 calories in an hour. The MET values are approximately 8.5 for Spinning and 8.0 for HIIT.

When comparing HIIT and Spinning, various factors influence calorie burn, including MET values, body weight, duration, and intensity. HIIT is a high-impact workout that typically involves short bursts of intense activity, while Spinning is a lower-impact cycling exercise that can also be vigorous.

What Is the Difference Between HIIT and Spinning?

HIIT, or High-Intensity Interval Training, consists of short, intense bursts of exercise followed by rest or lower-intensity periods. It is considered a high-impact workout due to its demanding nature. Spinning involves cycling on a stationary bike, often in a group setting, focusing on endurance and strength. It is classified as a low-impact exercise, making it gentler on the joints.

HIIT vs Spinning: Calories Burned Side by Side

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

Duration (155 lb / 70 kg)	HIIT	Spinning
15 min	141 cal	149 cal
30 min	281 cal	299 cal
45 min	422 cal	448 cal
60 min	562 cal	598 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 Spinning?

For burning the most calories: Spinning burns 18 more calories than HIIT in 30 minutes and 36 more calories in an hour.

For time efficiency: Spinning burns 10.0 calories per minute, while HIIT burns 9.4 calories per minute.

For lower-impact exercise: Spinning is a lower-impact option compared to the high-impact nature of HIIT.

Tracking Exercise in Nutrola

Calories burned only count toward your goal if you record them. Nutrola lets you log a session of hiit or spinning 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 Spinning at about 8.5 METs (vigorous indoor cycling). 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 Spinning?

Spinning burns 299 calories in 30 minutes and 598 calories in an hour, while HIIT burns 281 calories in 30 minutes and 562 calories in an hour.

Which is better for weight loss?

Both HIIT and Spinning can aid in weight loss, but Spinning burns more calories per session, with 299 calories in 30 minutes.

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 does a 155-pound person burn in 30 minutes of Spinning?

A 155-pound person burns 299 calories in 30 minutes of Spinning.

What are the MET values for HIIT and Spinning?

HIIT has a MET value of about 8.0, while Spinning has a MET value of about 8.5.

How many calories does HIIT burn in an hour?

HIIT burns 562 calories in an hour.

Key Takeaways

• HIIT burns 281 calories in 30 minutes.
• Spinning burns 299 calories in 30 minutes.
• Spinning burns 18 more calories than HIIT in 30 minutes.
• HIIT burns 562 calories in an hour.
• Spinning burns 598 calories in an hour.
• Spinning has a MET value of 8.5, while HIIT has 8.0.