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Free HIIT calorie calculator to estimate calories burned during HIIT from body weight, total session time, and a MET intensity band. Covers bodyweight circuits, Tabata-style density, mixed kettlebell work, and bike/rower/ski sprints. Same kcal model as our calories burned calculator.
Last updated: May 25, 2026
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Range 32–200 kg.
Include warm-up and cool-down only if you keep moving at similar effort—otherwise use main HIIT block only.
Typical bodyweight or mixed cardio rounds (e.g., 40/20, 30/30 style)
Estimate
263 kcal
~10.5 kcal/min · MET 9 · 25 min · 70 kg
Uses the same MET × kg × hours convention as our calories burned calculator. Heart-rate monitors may disagree—METs are population averages.
Default session: 70 kg, 25 min, moderate HIIT (9 MET). Change inputs in the tool for your numbers.
~263 kcal
Moderate HIIT / standard circuits · 25 min
~10.5 kcal/min
MET 9 × 70 kg ÷ 60
kcal ≈ MET × kg × hours
9 × 70 × (25/60) ≈ 263
70 kg · 25 min · moderate
~263 kcal
70 kg · 20 min · hard
~257 kcal
70 kg · 4 min · Tabata density
~58 kcal
154 lb · 25 min · moderate
~262 kcal
65 kg · 20 min · machine sprints
~228 kcal
80 kg · 30 min · light HIIT
~280 kcal
70 kg · 16 min · very hard
~233 kcal
70 kg · 25 min · hard
~321 kcal
| Band | MET | kcal/min @ 70 kg | 25 min @ 70 kg | When to use |
|---|---|---|---|---|
| Light HIIT / beginner circuits | 7 | ~8.2 | ~204 | Longer rest, easier moves, or shorter work intervals—lower average intensity |
| Moderate HIIT / standard circuits | 9 | ~10.5 | ~263 | Typical bodyweight or mixed cardio rounds (e.g., 40/20, 30/30 style) |
| Hard HIIT / short rest | 11 | ~12.8 | ~321 | Challenging plyometrics, burpees, or minimal recovery between stations |
| Very hard / Tabata-style density | 12.5 | ~14.6 | ~365 | Short maximal bouts with brief rest—session average still includes recovery |
| HIIT + weights (mixed) | 8.5 | ~9.9 | ~248 | Kettlebell, dumbbell, or barbell complexes with elevated heart rate |
| Machine sprints (bike, rower, ski) | 10.5 | ~12.3 | ~306 | Assault bike, rower, or ski erg intervals—hard pushes with structured recovery |
| Minutes | Estimated kcal | Formula step |
|---|---|---|
| 15 min | ~158 kcal | 9 × 70 × (15/60) |
| 20 min | ~210 kcal | 9 × 70 × (20/60) |
| 25 min | ~263 kcal | 9 × 70 × (25/60) |
| 30 min | ~315 kcal | 9 × 70 × (30/60) |
| 45 min | ~473 kcal | 9 × 70 × (45/60) |
~10.5 kcal/min at 9 MET and 70 kg for any duration on this row.
Classic Tabata
20 s work / 10 s rest × 8 (4 min)
One movement; density depends on exercise choice
40/20 circuits
40 s on / 20 s off × rounds
Often maps to moderate–hard average MET
30/30 intervals
30 s on / 30 s off
Balanced; moderate HIIT band if pace is steady
EMOM 10–12 min
Fixed reps each minute
MET rises if reps are heavy or explosive
AMRAP 12–20 min
As many rounds as possible
Score chases can push very hard band
High-intensity interval training alternates hard work with recovery. Rather than modeling every second, we use one session-average MET for the minutes you enter—aligned with Compendium-style activity estimates and our general activity calorie tool.
Calories (kcal) ≈ MET × weight (kg) × time (hours)kcal/min ≈ (MET × kg) / 60. MET reflects average effort across work and rest—not the peak of a single burpee.
Pair session burns with TDEE and daily calorie targets.
Get a custom calculator for your platformResult: ~263 kcal burned
Harder bands or longer sessions raise totals; a 4-minute Tabata block alone is ~58 kcal at very hard density—not comparable to a 25-minute class.
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