Calories Burned HIIT
Calorie Calculator
About hiit
HIIT alternates hard work with short recovery, and the Compendium splits it in two accordingly. A class you get through start to finish is code 02210 at 7.0 METs. The all-out version, burpees and squat jumps on a Tabata clock, is 11.0. The headline here uses 7.0 because that is what a 30 minute session averages once the rest periods are counted, and almost nobody holds 11 METs for half an hour. If you want the higher number, apply it only to the minutes you were actually working.
Calories Burned by Body Weight
Calories burned per 30 minutes of hiit at moderate intensity (MET 7)
| Body Weight | Calories Burned |
|---|---|
| 120 lbs (54 kg) | 191 cal |
| 140 lbs (64 kg) | 222 cal |
| 155 lbs (70 kg)Reference | 246 cal |
| 170 lbs (77 kg) | 270 cal |
| 185 lbs (84 kg) | 294 cal |
| 200 lbs (91 kg) | 318 cal |
| 220 lbs (100 kg) | 349 cal |
Calories Burned by Duration
Calories burned at 155 lbs body weight, moderate intensity
| Duration | Calories Burned |
|---|---|
| 15 minutes | 123 cal |
| 30 minutesReference | 246 cal |
| 45 minutes | 369 cal |
| 60 minutes | 492 cal |
| 90 minutes | 738 cal |
Calories by Intensity
Different intensities burn different calories. MET (Metabolic Equivalent) measures exercise intensity.
Food Equivalent
30 minutes of hiit burns enough calories to offset:
Based on 246 calories burned (30 min at 155 lbs)
Tips for HIIT
- Warm up for 5 minutes before starting intervals
- Go all-out during work periods (85-95% max effort)
- Use a timer to maintain consistent intervals
- Cool down and stretch after your workout
Frequently Asked Questions
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