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 686 calories per hour doing a HIIT Workout. Fill in the form below and calculate how many calories you burn doing a HIIT Workout or use our Calorie Calculator for other activities.

HIIT Workout
HIIT Workout Calorie Calculator

Burned calories (KCAL)
doing a HIIT Workout


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.

Calories burned with Indoor Gym Workouts (weight: 180 lbs)

MET 15 min. 30 min. 45 min. 60 min.
Cycling on a hometrainer 8.4 180 360 540 720
Elliptical trainer 5 107 214 321 429
Fitness 5 107 214 321 429
Gymnastics 3.2 69 137 206 274
HIIT Workout 8 171 343 514 686
Jumping Rope 11.8 253 506 759 1012
Treadmill 11 236 472 707 943
Weight Training 6.2 133 266 399 532

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. Then we multiply this with 0.0175 and the time in minutes.

A person weighs: 180 pounds
MET value of HIIT Workout: 8
Time: 30 minutes
The calorie calculation for HIIT Workout for 30 minutes is as follows:

(180 ) * 8 * 0.0175 * 30 minutes = 343 kcal

With 30 minutes of doing a HIIT Workout you burn 343 kcal.