How Much Calories Does a HIIT Workout Burn?

Want to know how many calories you can burn in a HIIT workout? Check out our blog post to find out!


High-intensity interval training, or HIIT (also known as Sprint Interval Training or SIT), is a form of exercise that involves alternating periods of intense effort with periods of rest. HIIT workouts are incredibly efficient — not only do they typically last between 10 and 20 minutes, but they are also capable of burning twice the number of calories and fat than traditional, steady-state cardio. Therefore, HIIT training can be a very effective strategy for reducing body fat without sacrificing hard-earned muscle in the process.

By understanding how HIIT workouts burn calories you can gain an edge over your weight loss goals, no matter what your end goal may be. In this article we’ll explore the various factors that influence how much energy and calories you can burn in a typical HIIT session as well as tips to help dial in your nutrition plan so you get the most out of your workout.

What is HIIT?

High-intensity interval training (HIIT) is a type of exercise that combines short bursts of maximum effort with periods of rest. HIIT is an effective way to burn calories and improve cardiovascular fitness in a shorter workout than traditional methods. It has been linked to improved insulin sensitivity and increases in both aerobic capacity and muscle strength.

HIIT workouts involve alternating between very intense bursts of activity and recovery periods, usually lasting between 10 and 45 seconds. During the active periods, you should exercise at a high intensity for the duration of the set. This could mean running as fast as possible, sprinting up hills, jumping rope quickly, or doing any other type of physical activity that gets your heart rate up. During the recovery period, you should bring your heart rate back down by slowing down and doing a light movement such as walking or jogging slowly until it is time for the next burst.

Calories Burned During HIIT

High-Intensity Interval Training (HIIT) is a popular form of exercise that can be done in a short amount of time but still have a lot of benefits. HIIT workouts involve intense bursts of exercise followed by periods of rest. These workouts can be very effective in burning calories in a short amount of time. In this article we will take a look at how many calories a HIIT workout can burn and the other benefits that it can provide.

Factors That Affect Calories Burned

High-intensity interval training (HIIT) is an effective way to burn fat and calories, although the total amount of calories burned will vary depending on several different factors. The intensity at which HIIT is performed, the duration of exercise and the weight of the individual can all have a significant impact on how many calories are burned during a HIIT session.

The intensity refers to how hard you are working during a HIIT workout – the more intense, the more metabolic stress occurs. The total amount of calories burned depends on how long you can keep up the work and rest cycle which can vary greatly from person to person. Generally speaking, working in higher intensities will lead to more calories being burned overall due to increased metabolic demand.

The duration also has an effect on calorie burning as each round increases energy expenditure. Longer workouts tend to burn more quickly due to increased intervals and rest periods, so it’s important to choose an appropriate time frame for your specific fitness level.

Finally, bodyweight also plays an important role in caloric expenditure as heavier individuals require more effort for HIIT movements than those who are lighter or have leaner body composition. Weight loss will allow for higher metabolic demands without feeling excessively fatigued afterwards, so if you’re looking for maximum calorie burn during HIIT sessions focus on dropping fat levels first before attempting to increase intensity or time within workouts .

Calculating Calories Burned

Calculating the exact amount of calories burned during a HIIT workout can be difficult since every person’s body reacts differently to exercise. However, numerous studies have been done to give us some estimates. The commonly accepted formula is that an average person will burn roughly 10 calories per minute of HIIT exercise. Therefore, a 30 minute HIIT workout would burn approximately 300 calories.

Other factors that could affect the amount of calories burned during a HIIT workout include age, height, weight, and body type. Generally speaking, the younger and fitter you are, the more calories you’ll burn from a HIIT workout as your body will be working harder and more efficiently. Additionally, if you are engaging in exercise that forces you to use more muscle groups (ie squatting with weights), then you can expect to burn even more calories in comparison to exercises that involve fewer muscles worked at once (ie running on a treadmill).

Therefore, calculating an exact number of calories burnt with HIIT workouts can be tough since there is no single universal answer due to these various factors at play; however, by taking into account the mentioned criteria while getting an understanding of your own personal metabolism rate through tracking your activities over time like with tools such as Fitbits or other tracking methods – it will give you a better idea of how many total calories you have burned after each Hiit session.

Benefits of HIIT Workouts

High-intensity interval training (HIIT) workouts are a great way to boost your fitness level and burn calories in a short amount of time. Consisting of brief, intense exercise intervals followed by rest periods, HIIT workouts provide numerous benefits for your health, including improved muscular endurance and increased oxygen consumption. By using an intense level of effort during HIIT exercises, you can maximize calorie burning to help you reach your goals more quickly.

The number of calories burned in a HIIT workout is related to the intensity and length of the exercise session. A 20-25 minute HIIT workout, with 8 or 10 sets at maximal intensity followed by short rest periods, can burn up to 300 calories, giving you an intense workout with tremendous results in a short session. Those who weigh more will burn more calories due to their greater energy expenditure; for example, someone weighing 185 pounds can expect to burn 400-500 calories per 20 minute HIIT session.

By using HIIT workouts as part of your regular fitness routine, you can increase the number of calories burned during every exercise session while still achieving maximum results in minimal time. Through repeat performance and pushing yourself to new limits with each training regimen, you can significantly improve your oxygen uptake and muscular endurance while also reaching weight loss goals faster than ever before.


High intensity interval training (HIIT) is an effective way to engage in a full-body workout with minimal time investment. Research shows that HIIT can burn up to 15 calories per minute, or the equivalent of 900 calories in an hour-long session — more than twice the amount burned during a traditional aerobic workout. It’s important to keep in mind, however, that these figures will vary significantly depending on many factors such as an individual’s weight and body composition.

Incorporating HIIT into your weekly routine can help you lose weight, increase strength and endurance, improve cardiovascular health and reduce the risk of developing certain diseases. To maximize the benefits of your workout, aim for at least three, 30-minute HIIT sessions per week while eating a healthy diet rich in nutrient-dense foods. Overall, take care to listen to your body and modify the intensity or duration based on how you feel.

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