HIIT Calories Burned Calculator

High-Intensity Interval Training (HIIT) is a kind of intense burst exercise with short recovery periods. It provides many benefits, such as strengthening cardiovascular health, supporting fat loss, building muscle mass, and improving overall stamina and strength.

If you are someone who is looking for the answer to that question “How many calories did I actually burn while doing HIIT?”, so no longer need to scratch your head anymore. We bring you a HIIT Calories Burned Calculator that makes estimating HIIT calories easier.

What Are HIIT Calories Burned?

HIIT calories burned means that the total energy your body uses during a high-intensity workout. It involves:

• Work intervals (high intensity)
• Rest intervals (low or moderate intensity)
• Optional warm-up
• Optional cool-down

HIIT calories burned are not steady like running or walking because the intensity keeps changing. Your body switches between attack mode and recovery mode, burning calories at different rates.

Wondering how many calories HIIT burns in a 30-minute session? HIIT is considered one of the most efficient exercises for burning high calories in a short time. On average, a 30-minute session burns approximately 250 to 450 calories, but this largely depends on body weight, intensity, and overall work and rest intervals.

What Is a HIIT Calories Burned Calculator?

No need to calculate HIIT calories burned manually. Our online calculator estimates calories burned automatically based on inputs:

• Your weight
• Work time
• Rest time
• Number of rounds
• Warm-up & cool-down
• MET values (intensity levels)

The calculator uses science-based MET equation that ensures accuracy.

How HIIT Calories Burned Are Calculated — Example

The calculator is using a standard calorie equation:

Calories per minute = (MET × 3.5 × weight in kg) / 200

Let's consider a real world scenario to demonstrate how it works:

Step 1: Determine your weight, work interval, rest interval, total rounds, work intensity and rest intensity, for instance:

• Weight: 80 kg
• Work: 45 sec
• Rest: 15 sec
• Rounds: 15
• Work: Very vigorous (≈10 MET)
• Rest: Moderate (≈3.5 MET)

Step 2: Next, convert the work and rest intervals to minutes:

• Work: 45 sec ÷ 60 → 0.75 min
• Rest: 15 sec ÷ 60 → 0.25 min

Step 3: Now compute the total work and rest time, multiply work time by 15 rounds, and rest time by 15 rounds:

• Total work time = 0.75 × 15 = 11.25 min
• Total rest time = 0.25 × 15 = 3.75 min

Step 4: Let's use the standard calorie equation to calculate calories for work:

• Work calories/min = 10 × 3.5 × 80 / 200 = 14 kcal/min
• Work calories = 14 × 11.25 = 157.5 kcal

Step 5: Calculate the calories for rest by using the standard calorie equation:

• Rest calories/min = 3.5 × 3.5 × 80 / 200 = 4.9 kcal/min
• Rest calories = 4.9 × 3.75 = 18.375 kcal

Step 6: Lastly, combine the rest and work calories for total:

Total = 157.5 + 18.375 = 175.875 kcal ≈ 176 kcal

Our calculator accurately estimates calories burned whether you are doing any high intensity exercise such as mountain climbers, burpees, jump squats, high-intensity treadmill intervals or rowing.

Common HIIT MET Values

We have prepared a MET values reference chart that you will find helpful: