How Much Does a HIIT Workout Burn?

HIIT workouts are known for their ability to torch calories in a short amount of time. But how much does a HIIT workout actually burn? We break it down.


High-intensity interval training (HIIT) is a popular way to burn fat and improve endurance. HIIT workouts typically involve alternating short bursts of intense exercise followed by brief periods of rest or recovery. This style of exercising has been linked to improved cardiovascular health, improved overall fitness, and even greater fat loss than other types of exercise. But how much does a HIIT workout actually burn?

It depends. The amount of calories burned during a HIIT workout will depend on the intensity and duration of the workout, as well as the individual’s metabolism and weight. However, research has shown that in general, a 30-minute HIIT session can lead to increased energy expenditure for up to 48 hours after the workout is completed. This means that the calories you burn during your HIIT session will continue to be burned throughout the day after your session is done — in contrast to steady-state cardio, which tends to only lead to calorie burning while you’re exercising.

In terms of calorie burning while you are actively participating in an intense HIIT session, research studies have suggested that anywhere from 6-15 calories per minute can be burned depending on your fitness level and intensity of your interval training regimen. Keep in mind that this number could increase if an individual incorporates weighted exercises into their routine or performs more intensive exercises during their intervals such as jumping jacks or burpees.

What is HIIT?

HIIT stands for High Intensity Interval Training and is one of the most popular forms of exercise today. HIIT workouts are intense workouts that combine short bursts of intense activity with longer periods of recovery, resulting in a more comprehensive workout that increases both strength and endurance. The intensity of an HIIT workout is determined by the number of times you alternate between exercising hard and resting for a set time frame. It can be anywhere from 30 seconds to 5 minutes. HIIT workouts are designed to increase your heart rate quickly and maximize the caloric burn in terms of both fat-burning and oxygen consumption. They can be done with any type of exercise: running on a treadmill, biking outdoors, swimming laps, as well as using weights or body-weight exercises like push-ups, pull-ups and lunges. Any combination or variation can be used to create your own personalized HIIT routine. The important factor is to make sure you’re pushing yourself between each interval.

Benefits of HIIT

High Intensity Interval Training (HIIT) is a popular form of exercise that is praised for its efficiency and effectiveness. HIIT workouts require you to push yourself hard during short periods of time and then rest during the breaks in between. This style of exercise has a lot of benefits, including being able to burn a lot of calories in a short amount of time. Let’s discuss some of the benefits of HIIT training and how it can help you reach your fitness goals.

Improved cardiovascular health

High Intensity Interval Training (HIIT) has become increasingly popular as a way to improve cardiovascular health, build muscular strength and endurance, and achieve maximum results from a short workout. HIIT is based on short bursts of intense exercise that alternate with either rest or active recovery. The basis of HIIT is the unique combination of increased aerobic capacity and more efficient use of energy channels.

On average, HIIT workouts can be completed in as little as 20 minutes – far less than an hour long traditional cardio session. Additionally, research has shown that only two weeks of High Intensity Interval Training is enough to increase your VO2 max – the peak rate of oxygen consumption during exercise measured in milliliters per kilogram of bodyweight per minute. Regular HIIT workouts can also significantly lower blood pressure levels and reduce body fat percentage .

Besides improved cardiovascular health, HIIT provides benefits for many other areas of your fitness levels such as muscular strength, coordination and power production. Muscular endurance is increased through performing repeated sets within a shorter amount of time while ensuring proper recovery and minimizing risk for tendon overuse injuries Lactic acid buildup during physical exertion is reduced due to the alternating high intensity intervals which aids in muscle repair post-workout. Furthermore, due to its anaerobic nature HIIT promotes improved power production while increasing fasting glucose metabolism reducing the risk for type 2 diabetes mellitus or metabolic syndrome . Ultimately, by helping you stay healthy while burning off calories faster than ever before an effective weekly regimen can help you reach your desired fitness goals quickly and easily!

Increased fat burning

High-intensity interval training (HIIT) has been around in various forms since the mid-1980s, but recently surged in popularity due to its intense nature and time efficiency. HIIT involves alternating between low-intensity aerobic activity and short bursts of vigorous activity known as “all-out” or maximum effort. With this combination of activity, you can burn massive amounts of calories and flush out fat stores more quickly than with more traditional exercise routines.

The intensity at which you do HIIT is key; the higher the effort, the more calories you will burn. Studies have shown that HIIT can burn up to 30% more fat than steady state cardio workouts, making it an incredibly effective way to lose weight quickly. Additionally, because HIIT requires an intense effort from your body fairly quickly, it stimulates your metabolism more than regular cardio exercises do — meaning more fat burning continues even after you finish your workout. Additionally, studies have shown that HIIT increases muscle mass which further enhances your ability to burn calories even after you’re done exercising.

So if you’re looking for a quick way to melt away those extra kilos — give high intensity interval training a go!

Improved muscle tone

High-Intensity Interval Training (HIIT) is a type of physical exercise that involves short bursts of intense activity. Rather than doing moderate, consistent exercise, HIIT alternates between high-intensity and low-intensity phases. During a HIIT workout, you’ll still perform the same exercises – running, jogging or jumping jacks — but the intensity of each phase varies greatly. HIIT is known to provide multiple fitness benefits, including improved muscle tone.

Muscles are made up of individual muscle cells and can be stimulated to grow in size and strength in a process called hypertrophy. When muscles are put under stress such as during a HIIT workout, hypertrophy occurs by stimulating nerve endings that stimulate the breakdown and repair of muscle tissue. During this process the muscle fibers are broken down, allowing new proteins to be rebuilt and adding strength or size to the muscle – which leads to improved muscle tone. In addition, both hormones and proteins produced during physical activity help with the development and promotion of healthy muscles tone!

Therefore regular participation in HIIT workouts can help improve your overall physical condition by increasing lean body mass — ultimately leading to an improved physique with help from firm toned muscles!

How Much Does a HIIT Workout Burn?

High Intensity Interval Training (HIIT) is a type of exercise that involves doing short bursts of intense physical activity followed by brief periods of rest. HIIT workouts are designed to improve your cardiovascular and muscular endurance, as well as help you burn more calories in less time. So how much does a HIIT workout typically burn? Let’s take a closer look.

Calorie burn rate

High intensity interval training is becoming increasingly popular as an efficient, time-saving way to stay in shape. HIIT workouts involve short bursts of activity punctuated by a period of rest or active recovery. The idea is to get maximum benefit from a minimum amount of exercise. But how much does a HIIT workout actually burn?

The calorie burn rate during a HIIT workout can be hard to track because there are so many variables at play, such as the intensity and duration of the exercise periods, the length and intensity of the rest periods, and individual physical characteristics like age and weight. However, research has shown that working at an intensity level of 80-90% of your max heart rate for 30-45 seconds with 10 second rests in between will yield a calorie burn rate that is significantly higher than if you were to do steady-pace cardio for longer lengths of time.

Ultimately, the number of calories you burn depends on your size and ability level, but on average someone who performs HIIT workouts regularly can expect to burn around 8 – 12 calories per minute during their workout. This can vary based on the type and structure of your HIIT routine; short intense intervals may have higher fat burning potential than longer intervals that involve more recovery time. In any case, it’s important to remember that exercising consistently will help you reach your goals quicker than if you go for one big workout every few weeks or so!

Factors that influence calorie burn

When looking at the amount of calories burned during a HIIT workout, it is important to consider individual factors. These include the intensity of the activity, the duration of the activity and one’s own level of fitness and body composition. Additionally, diet has an influence on how many calories one can burn during exercise, as energy expenditure is influenced by what you eat before a workout.

The intensity of a HIIT workout will have a major effect on calorie burn due to EPOC (Excess Post-exercise Oxygen Consumption). After intense physical activity, your body requires extra oxygen for metabolism and to replenish muscle stores. This results in an increased rate of calorie burning during recovery, even after those who completed high-intensity workouts have stopped exercising.

The duration of the workout matters too. If you do not work out long enough to enter an EPOC state then you will not enjoy post-workout calorie burn benefits. It’s important that moderately intense exercise is maintained for at least 60 minutes in order to enter EPOC and continue burning more than usual post-workout.

Your level of fitness is also influential when it comes to burning calories with exercise – this includes both aerobic capacity and muscular endurance levels. If your fitness levels are low or if you are overweight then your body requires more energy expenditure to complete tasks or movements compared to someone that is fit or has an ideal body mass index (BMI). This means that HIIT can be particularly effective for individuals trying to lose weight who are starting from lower fitness levels because their body needs to work harder in order to get results, meaning more calories burned per session!

Finally, diet can play a role when it comes down to how many calories are burnt during a HIIT session as having inadequate energy availability may result in performance decrease by decreasing both aerobic capacity and muscular endurance capabilities needed for intensive interval training sessions required by HIIT workouts. In simpler terms: consume sufficient nutrients before training so you can reach your full potential during a session and enjoy its associated benefits afterward!

Types of HIIT Workouts

High-Intensity Interval Training (HIIT) is a type of exercise that can help you burn more calories in a shorter amount of time. HIIT works by alternating short periods of intense effort with less intense or even rest periods. This type of workout can be applied to cardio machines, like treadmills and bicycles, but can also be performed using just your bodyweight. Different types of HIIT exercises have different intensity levels and calorie burning capabilities, so it’s important to understand the different types of HIIT before starting a routine.

Types of HIIT Workouts
1. Sprint Intervals: Sprint intervals involve very brief bursts of all-out effort followed by recovery time. The strategy is to keep your heart rate up during the interval by alternating between maximum efforts and lower intensity efforts, such as walking or jogging. Sprint intervals will increase both your speed and your endurance for running or other activities that use the same muscle groups over long distances.

2. Tabata: Popularized in Japan in the 1990’s, Tabata consists of eight rounds of ultra-high intensity exercise preceded by 10 seconds of rest period in between each round. Each exercise should be performed for 20 seconds at a full capacity effort followed by 10 seconds off for recovery before repeating the cycle eight times total for a total workout time that usually doesn’t exceed 4 minutes per interval session.

3. Maximum Intensity Interval Training (MIIT): MIIT requires you to alternate high and low-intensity efforts utilizing traditional exercises—like burpees, squats, lunges—for periods ranging from 30 seconds up to 1 minute depending on your fitness level with 30 second rest periods in between each set/exercise combination so you could get maximal benefit without risk significant injury due to extreme fatigue or fatigue related errors caused by high metabolite accumulation due to lack of recovery time that would occur if one were not taking those 30 second breaks intermittently during each cycle/circuit session

4 Circuit training: Circuits are more rhythmic than sprints or tabata because they typically involve multiple muscle groups while targeting both strength and endurance at the same time with minimal rest between each set/exercises combinations so as to maintain an elevated heart rate which allows one to maximize their caloric expenditure per unit amount duration corresponding for maximal energy utilization through metabolic pathways simultaneously across multiple energy systems with moderate impact placing minimal stress on joints or connective tissue structure allowing for greater mechanical efficiency overall from preserved integrity from resistance overload induced stress loads involved during higher eccentric velocity moments due to running versus drills involving jumping activities which place greater forces directly on joints then running does

Sample HIIT Workouts

High Intensity Interval Training (HIIT) is one of the most popular forms of cardio as it can help to burn more calories in a shorter amount of time. A sample free HIIT workout can range from 10-30 minutes and is broken down into four sections: warm-up, high intensity intervals, rest intervals and cool down.

During your warm up you should aim for a slow-paced aerobic activity for 3-5 minutes to prepare the body for upcoming activity. After your warmup, repeat all of the exercises listed once or twice, depending on your level of fitness and the type of program you’ve chosen.

Sample HIIT Workouts
* Tabata: Alternates 20 seconds of high intensity or maximum effort exercises with 10 seconds rest repeated 8 times (4 minutes total).
* 30/20/10: 30 seconds high intensity with 20 seconds rest repeated three times (6 minutes total).
* Sprint Intervals: Alternate 1 minute sprints with 1 minute rests 4 times. For example you may choose to jog for 1 minute then sprint full out for the next minute followed by 1 minute rest.
* Hill Sprints: 30 second sprints uphill with 30 second recoveries repeating 6 times (6 minutes total)

Once complete you should finish your workout with another 3-5 minutes of active stretching focusing on larger muscle groups such as quads, hamstrings and calves. This will help to lower your heart rate, release any tension from muscles used during exercise session and reduce post exercise soreness.


In conclusion, HIIT workouts can be an incredibly effective way to burn a large number of calories in a short period of time. They are a great way to get an intense workout in limited space and can also be tailored to specific goals. With that being said, HIIT workouts should only be used by those with a higher level of physical fitness or who already have a good exercise routine established.

When performing HIIT workouts, it is important to keep in mind your goals, energy level and available time so that you can ensure that you get the best calorie burn for your time invested. Remember to warm up properly before starting the workout and cool down afterward for maximum benefit. Additionally, don’t forget to monitor your heart rate throughout the workout and adjust the intensity if necessary.

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