How Many Calories Can You Burn from Doing HIIT Workout?

High Intensity Interval Training (HIIT) is one of the most popular forms of training routines that involve short yet intense bursts of exercise with recovery periods in-between. Keep on reading to find how many calories you can burn from the HIIT workout.

Calories Burned from HIIT Workout

On average, you can burn about 612 calories from a HIIT workout in an hour.

The number of calories burned from this workout depends on your weight and the amount of time that you spend on this type of workout.

Weight in Pound

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Calories Burned From HIIT Workout Calculator

HIIT exercises offer a wide range of benefits for physical and mental health. This form of workout includes low-intensity as well as high-intensity workout routines that help burn calories and lose weight.

If you are looking for an easy way to find the number of calories burned from the HIIT workout, then you are at the right.

Our calorie burned from the HIIT workout calculator will help you find the exact number of calories that you burn in a HIIT workout routine.

The calculator makes it easier for you to find the number of calories burned because of its engaging UI design and interactive user experience.

How to Use this Calculator?

Here is how you can use our calories burned from the HIIT workout calculator:

  1. Choose your preferred input option for weight.
  2. Enter your weight in the calculator.
  3. Choose the type of activity.
  4. Enter the amount of time that you have spent doing the HIIT workout.
  5. Click on the Calculate button to find the number of calories burned.

How the Calculator Works

Our calorie burned calculator relies on the standard formula for finding calories burned per minute for all its calculations.

The formula itself uses Metabolic Equivalent Task (MET) values of physical activities to find the number of calories burned from these activities.

The MET value of an activity is conventionally calculated by 3.5mL oxygen per kg body weight of a person, multiplied by the total number of minutes that the person spends on doing the physical activity.

Physical activities with higher intensities have higher MET values.


The formula for finding calories burned per minute is given below:

Calories Burned Per Minute = (MET x 3.5 x Bodyweight(kg)) / 200


MET is an essential factor that you need to know about if you want to find the number of calories burned from the HIIT workout manually.

MET represents the amount of energy required to do physical activity. The MET value for HIIT workout is 8.

The concepts of Active Metabolic Rate (AMR) and the Rest Metabolic Rate (RMR) directly relate to MET.

The AMR helps determine the number of calories burned while your body is in an active state. The RMR helps determine the number of calories burned while your body is at rest.

The physical activities with a MET value of 1 are going to burn the same number of calories as your AMR.

And if an activity has a MET value of 5, it is going to burn five times the number of calories as your RMR. The same relation is true for all the other MET values for different physical activities.


  • What is the number of calories that a person burns, who weighs 160 lbs (72.5 kgs) and spends 60 minutes doing HIIT workout? The MET value for HIIT is 8.
  • Calories Burned Per Minute = (MET x 3.5 x Bodyweight(kg)) / 200
  • Calories Burned Per Minute = (8 x 3.5 x 72.5) / 200
  • Calories Burned Per Minute = 10.2 calories
  • Calories Burned in 60 Minutes  = 10.2 calories x 60
  • Calories Burned in 60 Minutes =  612 calories

What is a HIIT Workout?

HIIT or High-Intensity Interval Training is a type of workout that takes the pace and intensity of the exercises out of your comfort zone. This cardio workout involves 10 seconds to 8-minute intervals of intense exercises that develop more muscle strength and endurance.

You work out at about 80-90% of your maximum heart rate while doing this type of workout. After each intense exercise interval, you give yourself a short recovery period and then you start again.

This workout boosts metabolism, improves cardiovascular activity, builds muscles, and helps with weight loss. The exercise can trigger post-workout calorie burning which means you keep losing weight even after two hours of finishing your HIIT.

Popular Types of Moves in HIIT Workout

There is a wide range of HIIT moves that you can try out based on your fitness goals and your current physical capacity. Some of the most popular HIIT workouts are mountain climbing, air squats, forearm plank, pushups, reverse pull ups, lunges, jumping jacks, kicks, burpees, v-hold, side plank, etc.

HIIT workouts are extremely draining and that is why they are often recommended to people who wish to lose weight faster and get a leaner body. 

Health Benefits of HIIT Workout

Speed Up the Weight Loss Process

HIIT workouts can burn 25 to 30% more calories than other workouts such as biking, running, etc. This training moves so many of your muscles at once and every 20-second exercise interval is followed by 40 seconds of rest which helps prevent muscle soreness.

HIIT is known for burning more calories in less time and that is why most athletes go for these workouts. You can develop both endurance and strength through these workouts and that is what makes HIIT so effective.

Enhances the Metabolic Rate

This workout can speed up your metabolism and its effects remain for hours after you are finished. This helps with digestion and the regulation of your cholesterol levels.

HIIT forces your body to consume more fats to produce energy rather than carbs which triggers faster weight loss.

Helps Lose Fat

HIIT is as effective for losing body fat as some other moderate-intensity workouts. The only difference is that with this approach you can do that in the least amount of time.

Overweight or obese people can do HIIT and experience a significant reduction in their waist size and overall fat count without wasting so much of their time. 

Helps Gain Muscle

HIIT involves intense motion of several of your muscles at the same time. This movement stretches these muscles and gives them both flexibility as well as strength.

HIIT can make your muscles look as well as feel better and help you enjoy a much healthier body. 

Regulates Blood Pressure

HIIT can also help regulate your blood pressure and improve circulation in your entire body. This effect of HIIT makes it useful for people with chronic heart conditions.

By developing a stronger cardiorespiratory system, this workout allows you to get all the energy and nourishment it needs to function properly.     

Reduces Blood Sugar

HIIT is most effective for improving insulin resistance and reducing blood sugar levels. Diabetic patients can try out these workouts and feel significant improvement in their blood sugar count and overall health.

By managing your blood sugar, high-intensity interval training helps prevent many health conditions like shortness of breath, stomach pains, etc.         

MET Values Table

Type of Activity MET
HIIT Workout 8

Factors Affecting Calories Burned from HIIT Workout

HIIT workout offers you one of the fastest ways to burn calories and lose weight. But the number of calories burned from HIIT is not the same for everyone.

The number varies based on factors such as your weight and the amount of time that you spend doing the HIIT workout.

More Calorie Calculators:


1. How many calories do you burn in 20 minutes of HIIT?

You can burn between 240 to 360 by doing HIIT for 20 minutes.

2. How many calories do 30 mins of HIIT burn?

You can burn about 290 calories in a 30 minutes high-intensity interval training session.

3. How many calories does a 15-minute HIIT burn?

Doing HIIT for 15 minutes can help you burn somewhere between 135 to 150 calories. The number may be different for people having different body weights and the choice of workouts.   

Wrapping Up

HIIT workout routines are great for staying physically healthy and active. These exercises work your entire body and speed up the weight loss process for you.

After coming back from an intense HIIT session, you can use our calorie burned calculator to find the number of calories you burned during the session.

Based on the results you get from the calculation; you can fine-tune your HIIT workout routine to meet your health goals.

Visit our website to find more of our calorie calculators for other physical activities.


  • Sidney, K., Jetté, M., & Blümchen, G. (1990). Metabolic equivalents (METS) in exercise testing, exercise prescription, and evaluation of functional capacity. Clinical cardiology, 13(8), 555–565.
  •  Andrew Peloquin. (2021, May 17). HIIT for Beginners: How High Intensity Exercise Can Dramatically Improve Your Workout; Fitness Volt.

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