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HIIT Running Calories Burned estimates energy from running intervals (hard run plus recovery) with optional warm-up and cool-down using MET values.
kcal/min ≈ MET × 3.5 × weight(kg) / 200.work_kcal = work_min × work_rate, recovery_kcal = recovery_min × recovery_rate.Total ≈ rounds × (work_kcal + recovery_kcal) + warmup_kcal + cooldown_kcal.Body weight 70 kg; Run 30 sec @ Steady run (~10 MET), Recovery 30 sec @ Walk (~3.5 MET), Rounds 10; No warm-up/cool-down.factor = 3.5×70/200 = 1.225.work_rate = 10×1.225 = 12.25 kcal/min, recovery_rate = 3.5×1.225 ≈ 4.29 kcal/min.
Per round: 0.5×12.25 + 0.5×4.29 ≈ 8.27 kcal → Total ≈ 82.69 kcal.
If you have ever finished a sweaty HIIT interval running session and thought, "How many calories did I burn in this HIIT running session?" then you’re not alone.
HIIT running is very intense, sweaty, requires high energy, and burns a high amount of calories — but you may not know exactly how many. That’s why we built a HIIT Running Calories Burned Calculator that uses a science-backed formula to estimate calories burned based on real-world factors.
It simply means how much energy (in calories) your body burns during a HIIT (High-Intensity Interval Training) running session. HIIT running hits your body harder than steady running because it increases your heart rate and demands high metabolic conditioning, so it burns calories at a higher rate.
You might be curious about how HIIT running calories are calculated and what equations are used. Keep reading — we have explained everything everything.
We use a standard ACSM/Compendium MET (Metabolic Equivalent of Task) based formula that ensures high accuracy for calorie estimation and is widely used in fitness devices and communities.
Here is the formula:
Calories per minute = (MET × 3.5 × bodyweight in kg) / 200
That formula is used to estimate the calories burned per minute, and then you multiply those calories per minute (kcal/min) by the total time of the HIIT running session.
Total calories = calories per minute x total time
If you don't want to do the math manually, don't worry. Use our calculator — it handles everything automatically; you just need to enter the required values.
HIIT running is high intensity workout that improves cardio strength, speed, endurance, and overall fitness. It burns a high amount of calories because it pushes your body much harder than steady workout. Here are the key factors that affect calorie burn:
2–3 times more calories than steady running.Yes, HIIT running is a more intense workout than steady-state running. It burns more calories per minute and boosts the afterburn effect, known as EPOC (Excess Post-exercise Oxygen Consumption).