Running vs HIIT: Calories Burned Compared (2026)

Running burns 345 calories in 30 minutes and 689 calories in an hour, while HIIT burns 281 calories in 30 minutes and 562 calories in an hour. Running has a MET value of 9.8, compared to HIIT's 8.0.

Calorie burn during exercise is influenced by METs, body weight, duration, and intensity. This comparison examines Running and HIIT, two high-impact activities, to determine which burns more calories.

What Is the Difference Between Running and HIIT?

Running is a high-impact aerobic exercise that involves moving at a pace faster than walking. It engages multiple muscle groups and significantly elevates heart rate. HIIT, or High-Intensity Interval Training, is a form of exercise that alternates between short bursts of intense activity and rest or lower-intensity periods. It is also considered high impact and can be performed with various movements.

Running vs HIIT: Calories Burned Side by Side

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

Duration (155 lb / 70 kg)	Running	HIIT
15 min	172 cal	141 cal
30 min	345 cal	281 cal
45 min	517 cal	422 cal
60 min	689 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, Running or HIIT?

For burning the most calories: Running burns 64 more calories than HIIT in 30 minutes and 127 more calories in an hour.

For time efficiency: Running burns 11.5 calories per minute, while HIIT burns 9.4 calories per minute.

For lower-impact exercise: Both activities are high impact, but HIIT can be modified for lower impact.

Tracking Exercise in Nutrola

Calories burned only count toward your goal if you record them. Nutrola lets you log a session of running 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. Running is rated at about 9.8 METs (6 mph, a 10-minute mile) 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, Running or HIIT?

Running burns 345 calories in 30 minutes and 689 calories in an hour. HIIT burns 281 calories in 30 minutes and 562 calories in an hour.

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

A 155-pound person burns 345 calories in 30 minutes of Running.

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.

What is the MET value for Running?

The MET value for Running is 9.8.

What is the MET value for HIIT?

The MET value for HIIT is 8.0.

Which exercise is better for weight loss?

Running burns more calories, with 345 calories in 30 minutes compared to HIIT's 281 calories.

Key Takeaways

• Running burns 11.5 calories per minute.
• HIIT burns 9.4 calories per minute.
• Running burns 345 calories in 30 minutes.
• HIIT burns 281 calories in 30 minutes.
• Running burns 689 calories in an hour.
• HIIT burns 562 calories in an hour.