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⚡ cardio

Calories burned hiit (high-intensity interval training)

High-intensity intervals — 30 seconds hard, 30-60 rest. Calorie burn during the workout plus elevated post-exercise oxygen consumption (EPOC) makes HIIT efficient per minute.

Light

463

kcal/hr

Moderate

655

kcal/hr

Vigorous

925

kcal/hr

For a 170 lb adult.

Calculator

MET-based formula. Adjust weight and duration.

Calories burned

655 kcal

170 lb · 60 min · moderate

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What it is

Alternating bursts of near-max effort with short rest periods. Total session usually 15-30 minutes.

What changes the burn

  • Work-rest ratio — 1:1 burns more than 1:3
  • Exercise selection — full-body movements (burpees) > isolated (push-ups)
  • Total session length

FAQ

How long should HIIT workouts be?
15-25 minutes is the sweet spot. Beyond 30 minutes, intensity drops and HIIT becomes regular cardio.

How calories burned is calculated

kcal = MET × kg × h

HIIT (high-intensity interval training) · MET 8.5 · ≈ 655 kcal/hr · 77 kg · moderate

Compendium of Physical Activities

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