HIIT Calories Calculator
A 70 kg person doing vigorous HIIT burns about 368 kcal in 30 minutes, roughly 12.3 kcal per minute. Note that a real HIIT session includes rest intervals, so applying the vigorous MET value to the whole duration overstates it — most 30-minute classes average closer to 250–300 kcal.
What is hiit calories calculator?
HIIT alternates hard efforts with recovery. The work intervals are genuinely intense, but the recovery periods are not, so the session average sits below the peak.
The much-discussed afterburn effect is real but small. Excess post-exercise oxygen consumption typically adds 6–15% of the session's calories, not the large amounts sometimes claimed.
MET values used
| Activity intensity | MET |
|---|---|
| Circuit training, moderate | 8 |
| HIIT, vigorous | 10 |
| HIIT, all-out | 12 |
How calories burned are calculated
Every activity has a MET value — a metabolic equivalent where 1 MET is the energy you use sitting still. This calculator uses the ACSM metabolic equation, which converts a MET value and your body weight into a calorie burn rate. MET values come from the Compendium of Physical Activities, a standard reference used in exercise research. Pick the intensity that matches what you actually did; the table below shows every option and its MET value.
kcal per minute = MET × 3.5 × body weight (kg) ÷ 200
Total kcal = kcal per minute × duration (minutes)Source: ACSM metabolic equation; MET values from the Compendium of Physical Activities.
How to use this calculator
- Choose metric (kg) or imperial (lb).
- Enter your body weight.
- Enter how long you exercised, in minutes.
- Select the intensity that best matches your effort — each option shows its MET value.
- Read your total burn, the per-minute rate, and the equivalent time walking.
Frequently asked questions
Does HIIT really keep burning calories afterwards?
Yes, but modestly. Research puts excess post-exercise oxygen consumption at roughly 6–15% of the calories burned during the session, not the 24-hour boost often advertised.
Is HIIT better than steady cardio for fat loss?
At matched calories burned, results are similar. HIIT's real advantage is time efficiency; the disadvantage is that it is harder to recover from and sustain.
How many calories does a 20-minute HIIT workout burn?
For a 70 kg person, roughly 165–245 kcal depending on how much of the session is genuine work rather than rest.
How often can I do HIIT?
Two to three sessions weekly for most people, with easier days between. Its high recovery cost makes daily HIIT counterproductive.
Related calculators
- Jump Rope Calories Calculator — Estimate calories burned skipping rope at slow, moderate or fast pace. Jump rope is one of the highest MET activities you can do at home.
- Running Calories Calculator — Estimate calories burned running at any pace from jogging to 10 mph. MET-based calculation using the ACSM metabolic equation.
- Kettlebell Calories Calculator — Estimate calories burned in a kettlebell workout at moderate or vigorous intensity. Ballistic kettlebell work scores high on the MET scale.
These figures are estimates from population formulas, not medical advice. Individual needs vary. If you are pregnant, managing a medical condition, or under 18, talk to a doctor before changing your diet.