All Exercises
cardio
Calories Burned HIIT
High-Intensity Interval Training (HIIT) alternates between intense bursts of activity and brief recovery periods. HIIT burns 400-600 calories per 30 minutes and creates a significant afterburn effect, continuing to burn calories for hours post-workout.
~281 calories
per 30 min at 155 lbs
Calorie Calculator
You will burn approximately
281 calories
HIIT for 30 minutes at 155 lbs
Calories Burned by Body Weight
Calories burned per 30 minutes of hiit at moderate intensity (MET 8)
| Body Weight | Calories Burned |
|---|---|
| 120 lbs (54 kg) | 218 cal |
| 140 lbs (64 kg) | 254 cal |
| 155 lbs (70 kg)Reference | 281 cal |
| 170 lbs (77 kg) | 308 cal |
| 185 lbs (84 kg) | 336 cal |
| 200 lbs (91 kg) | 363 cal |
| 220 lbs (100 kg) | 399 cal |
Calories Burned by Duration
Calories burned at 155 lbs body weight, moderate intensity
| Duration | Calories Burned |
|---|---|
| 15 minutes | 141 cal |
| 30 minutesReference | 281 cal |
| 45 minutes | 422 cal |
| 60 minutes | 562 cal |
| 90 minutes | 844 cal |
Calories by Intensity
Different intensities burn different calories. MET (Metabolic Equivalent) measures exercise intensity.
Moderate HIIT
MET: 8
281 cal
per 30 min
Vigorous HIIT
MET: 12
422 cal
per 30 min
Tabata (20/10 intervals)
MET: 14
492 cal
per 30 min
Sprint intervals
MET: 15
527 cal
per 30 min
HIIT with weights
MET: 10
352 cal
per 30 min
Food Equivalent
30 minutes of hiit burns enough calories to offset:
Slice of pizza
1 slice
285 cal
Ice cream
1 cup
270 cal
Donut
1 glazed
250 cal
Chocolate bar
1 bar
230 cal
Based on 281 calories burned (30 min at 155 lbs)
Tips for HIIT
- Warm up for 5 minutes before starting intervals
- Go all-out during work periods (85-95% max effort)
- Use a timer to maintain consistent intervals
- Cool down and stretch after your workout
Frequently Asked Questions
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