Calories Burned Doing HIIT: Chart by Weight and Calculator
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This page estimates the energy you use during high intensity interval exercise. The values come from the Adult Compendium of Physical Activities, providing a baseline for a typical adult. Keep in mind that your real output varies based on your fitness level, exercise technique, body composition, and how hard you actually work.
Even the readouts on your fitness tracker are just estimates. Use these tables as a general guide to plan your training sessions rather than an absolute measurement.
Calories burned in 30 minutes
Estimated kilocalories (kcal) for 30 minutes of each activity, by body weight.
| Activity (Compendium) | MET | 120 lb 54 kg |
150 lb 68 kg |
180 lb 82 kg |
210 lb 95 kg |
240 lb 109 kg |
|---|---|---|---|---|---|---|
| High intensity interval exercise, moderate effort (code 02210) | 7.0 | 200 | 250 | 300 | 350 | 400 |
| High intensity interval exercise, burpees, mountain climbers, squat jumps, Tabata, vigorous effort (code 02214) | 11.0 | 314 | 393 | 472 | 550 | 629 |
By duration
For the row “High intensity interval exercise, moderate effort” (7.0 METs):
| Time | 120 lb 54 kg |
150 lb 68 kg |
180 lb 82 kg |
210 lb 95 kg |
240 lb 109 kg |
|---|---|---|---|---|---|
| 15 min | 100 | 125 | 150 | 175 | 200 |
| 30 min | 200 | 250 | 300 | 350 | 400 |
| 45 min | 300 | 375 | 450 | 525 | 600 |
| 60 min | 400 | 500 | 600 | 700 | 800 |
Calculate your own estimate
The formula. kcal = MET × 3.5 × body weight in kg ÷ 200 × minutes.
Worked example. High intensity interval exercise, moderate effort: 7.0 × 3.5 × 68.0 kg (150 lb) ÷ 200 × 30 min = about 250 kcal.
Which row is you?
The table separates high intensity interval exercise by your level of effort and the types of movements you perform. The first row covers routines done with moderate effort. The second row accounts for vigorous effort and includes demanding movements like burpees, mountain climbers, squat jumps, and Tabata protocols. To pick the right row, evaluate how hard you are breathing and the specific exercises in your circuit. If you are doing basic intervals at a steady pace, choose the moderate row. If you are pushing to your maximum capacity with explosive jumps, use the vigorous row.
What changes the real number
- The ratio of work to rest periods in your interval circuit.
- Your familiarity and efficiency with complex movements like burpees or squat jumps.
- The amount of muscle mass you carry compared to body fat.
- Environmental conditions like heat and humidity in your workout space.
Practical tips
- Focus on proper form during explosive movements to protect your joints before increasing your speed.
- Log your actual working time rather than the entire length of your gym session for a better estimate.
- Warm up thoroughly with dynamic stretches to prepare your muscles for sudden bursts of effort.
About these numbers. MET values describe the average energy cost of an activity for adults; your own burn can be noticeably higher or lower. The values include resting energy use, so the extra calories from exercise are a little lower than the total shown. A separate Older Adult Compendium exists for people aged 60 and over.
Compare with similar activities
When to stop and see a doctor
- A sudden, sharp pain in your joints or muscles during a jump.
- Dizziness or feeling lightheaded when standing up quickly.
- Chest pressure or difficulty catching your breath during rest periods.
This page is general information, not medical advice. If you have a heart condition, high blood pressure, joint problems, are pregnant or have been inactive for a long time, talk to your doctor before starting vigorous exercise.
How this page was made. MET values: 2024 Adult Compendium of Physical Activities (Herrmann and colleagues, Journal of Sport and Health Science, 2024), pacompendium.com, used code by code without combining activities. Calories calculated by us with the formula above. Text drafted with AI assistance and checked by the Training Desk; see how we write. Last checked October 2026.