A 30 minutes HIIT workout is enough to burn 250-400 calories on average, use this HIIT calories burned calculator to estimate the energy expenditure during intense workout sessions.
- HIIT calories burned in 30 minutes are approximately 250-400 calories
- HIIT calories burned in 45 minutes are estimated to be around 375-600 calories, depending on weight and intensity.
- In a 10 minutes of HIIT workout number of calories are burned between 70-130 calories, with some workouts reported to burn up to 384 calories.
- HIIT calories burned in 20 minutes are roughly 200-300 calories
- HIIT calories burned in 15 minutes are = approximately 150-250 calories
A typical HIIT workout might include:
- 30 seconds of sprinting
- 30 seconds of walking
- Repeated for 15-30 minutes
HIIT Calories Burned Calculator
| Weight (kg) | Duration (min) | Intensity (MET) | Calories Burned |
|---|---|---|---|
| 55 | 10 | 14 | 116.25 |
| 60 | 15 | 15 | 186.75 |
| 65 | 20 | 16 | 292.50 |
| 70 | 25 | 17 | 427.19 |
| 75 | 30 | 18 | 630.00 |
| 80 | 35 | 16 | 726.25 |
| 85 | 40 | 15 | 840.00 |
| 90 | 45 | 14 | 1,008.75 |
| 95 | 50 | 17 | 1,162.50 |
| 100 | 60 | 18 | 1,440.00 |
| 105 | 30 | 16 | 630.00 |
| 110 | 20 | 15 | 416.50 |
| 115 | 10 | 14 | 116.25 |
| 120 | 45 | 18 | 1,215.00 |
HIIT Calories Burned Calculation Formula
The formula for calculating calories burned during HIIT is:
Calories Burned = (MET × Body Weight in kg × 3.5) ÷ 200 × Duration in minutesWhere:
- MET (Metabolic Equivalent of Task) represents the energy cost of an activity.
- HIIT typically has a MET value between 14-18, depending on intensity.
What is HIIT Workout?
HIIT, or High-Intensity Interval Training, is a highly effective form of cardiovascular exercise that alternates between short bursts of intense activity and less intense recovery periods. This workout style is popular for its ability to burn calories, improve cardiovascular fitness, and boost metabolism in a short amount of time. A typical HIIT session includes a warm-up, high-intensity intervals lasting 20-60 seconds, recovery periods, and a cool-down. The benefits of HIIT encompass efficient calorie burning, enhanced fat loss, improved insulin sensitivity, and the potential for continued calorie burn after workouts (the “afterburn effect“).
How Many Calories Does 30 Minutes of HIIT Burn?
A 30-minute HIIT session typically burns between 300-400 calories for an average person, though this can vary based on factors like body weight, fitness level, and workout intensity.
For example, a 180-pound (82 kg) individual might burn around 370-470 calories in a half-hour HIIT workout. This session could include:
- A 5-minute warm-up (burning about 42 calories)
- 20 minutes of high-intensity intervals (burning 288-384 calories)
- A 5-minute cool-down (burning another 42 calories)
The high-intensity portions might feature exercises like box jumps, kettlebell swings, and battle ropes, interspersed with short rest periods.
How Many Calories Does a 20 Minute HIIT Run Burn?
A 20-minute HIIT run can burn approximately 200-300 calories for an average person. A 130-pound individual burn about 175-240 calories during this short but intense running session.
The workout could be structured as follows:
- A 3-minute warm-up jog (burning around 26 calories)
- 15 minutes of HIIT intervals (burning 131-196 calories)
- A 2-minute cool-down jog (burning about 18 calories)
The HIIT portion of the run might consist of alternating between 45 seconds of uphill sprinting and 45 seconds of light jogging on a flat surface for recovery.
How Many Calories Does a 60 Minute HIIT Workout Burn?
A 60-minute HIIT workout can burn approximately 600-800 calories for an average person, making it an excellent option for those looking to maximize calorie burn.
For a 200-pound individual, this could translate to about 825-1100 calories burned in the hour-long session.
The workout might begin with:
- A 10-minute warm-up (burning around 93 calories)
- 40 minutes of HIIT intervals (burning 639-852 calories)
- A 10-minute cool-down (burning another 93 calories)
This longer HIIT session allows for a more comprehensive workout, potentially including a mix of cardio and strength exercises. For instance, the workout might incorporate exercises like rowing machine sprints, medicine ball slams, plyometric lunges, and TRX suspension training, providing a full-body workout that targets both cardiovascular endurance and muscular strength.
How Many Calories Does 15 Minutes of HIIT Burn?
Even a short 15-minute high-intensity interval training session can provide significant calorie burn, typically in the range of 150-200 calories for an average person.
For example a 165-pound individual might burn approximately 155-215 calories in this brief but intense workout.
The session could be structured as follows:
- A 2-minute warm-up (burning about 17 calories)
- 11 minutes of high-intensity intervals (burning 121-182 calories)
- A 2-minute cool-down (burning another 17 calories)
Despite its short duration, this workout can be incredibly effective due to its high intensity. It might focus on body-weight exercises that can be performed quickly and with little rest, such as burpees, mountain climbers, and jump rope intervals.
References
- American Council on Exercise (ACE) – HIIT Benefits and Workouts
- Journal of Strength and Conditioning Research – Caloric Expenditure of Aerobic, Resistance, or Combined High-Intensity Interval Training
- Mayo Clinic – High-intensity interval training (HIIT): What is it, benefits, and examples
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