How many calories do you burn doing a HIIT Workout?

This page is about a HIIT workout at home. With a HIIT workout at home you can burn a lot of calories. A HIIT workout is a special way of training that uses a time interval. You alternate short rest periods with short intensive exercise time. With a 30-minute HIIT workout, you burn about 290 calories. A 175 pound male burns about 85 calories with the popular 7 minute workout (download the App).

Someone weighing 180 Pounds burns approximately 680 calories per hour doing a HIIT Workout. Use the Calculator below to see how many calories you burn doing a HIIT Workout or use our Calorie Calculator for other activities.



HIIT Workout Calorie Calculator

Enter your weight
Pounds or Kilo
Time in minutes

Calories (kcal)


How many calories does a 7 minutes HIIT workout burn?

According to our own research with a 175 pound male, a HIIT workout from the popular 7 Minute Workout App burns approximately 85 calories. It may sound a bit strange, but the workout takes 8 minutes and 45 seconds in total. If you repeat the workout, this equals 580 calories per hour. This includes the time you have to rest between the excercises.

A standard 7 minute workout consists of the following parts:

  1. Jumping Jacks
  2. Wall Sit 
  3. Push Ups 
  4. Abdominal Crunches 
  5. Step up Onto Chair
  6. Squats
  7. Triceps Dips
  8. Plank
  9. High Stepping
  10. Lunges
  11. Push Up & Rotation
  12. Side Plank Right 
  13. Side Plank Left

Each exercise lasts exactly 30 seconds. You take 10 seconds rest between exercises. The number of calories you burn depends very much on your weight. Calculate your own calorie consumption with a HIIT workout above.

Calculate your own calorie usage above or use the table at the bottom of the page to see how many calories you burn doing a HIIT Workout, depending on your weight and duration of exercise.

How do we calculate the amount of calories burned doing a HIIT Workout?

This calculation uses the MET value (Metabolic Equivalent of Task) of HIIT Workout. The MET value of HIIT Workout = 8 . We multiply the MET value with the person's body weight in kilogram. Thereafter we multiply this with 0.0175 and the time in minutes.

How many calories do you burn in 30 minutes HIIT Workout?

A person weighs : 175 pounds
Excercise : HIIT Workout
MET value of HIIT Workout : 8
Time : 30 minutes

The calorie calculation for HIIT Workout for 30 minutes is as follows:

(175/2.2) * 8 * 0.0175 * 30 minutes = 340 kcal

With 30 minutes of HIIT Workout you burn 340 kcal

Table Calories Burned - HIIT Workout

Use the below table to quickly find out how many calories are burned doing a HIIT Workout when you are a certain weight and exercise for a certain length of time. For a precise calculation, enter the required information further up the page.

Burning Calories (kcals) - HIIT Workout
Minutes 140 lbs 180 lbs 220 lbs
15 Min. 132  170  210 
30 Min. 265  340  420 
45 Min. 397  510  630 
60 Min. 529  680  840 
90 Min. 794  1021  1260 

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