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Free HIIT calorie burn calculator to estimate calories burned during HIIT from body weight, total session time, and a MET intensity band for circuits, machine sprints, and high-density intervals. Explore our fitness & lifestyle calculators and the calories burned calculator.
Last updated: April 18, 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
MET 9 · Moderate HIIT / standard circuits · 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.
Moderate HIIT example
9 MET — Moderate HIIT / standard circuits
One number blends hard bursts with recovery—pick the band that matches the whole clock time you enter.
Structure ≠ intensity
Match perceived effort
The same template can feel easy or brutal—choose MET by how you actually trained, not the name of the workout.
Units
lb or kg
Heavier athletes typically burn more kcal per minute at the same MET and duration.
Movement mix
Pick the closest band
Use machine sprints when most of the session was erg hard pushes; use mixed strength when weights dominated.
Safety
Stop before breakdown
HIIT estimates are not permission to ignore pain, dizziness, or poor mechanics.
Weekly load
Pair with TDEE
Combine with our TDEE and calorie calculators so HIIT fits your overall intake.
At 70 kg, 25 minutes, and moderate HIIT (9 MET), estimated burn is about 263 kcal. Adjust weight, minutes, and band in the tool.
Inputs
70 kg · 25 min · moderate HIIT
Estimate
~263 kcal
We combine body weight, total session minutes, and a MET band that reflects your average intensity across work and rest. Calories follow MET × weight (kg) × duration (hours), consistent with our calories burned calculator.
Calories (kcal) ≈ MET × weight (kg) × time (hours)MET is a time-average for the session you describe—not the peak power of a single burpee.
Compare weeks using the same band definitions for fair trends.
Oxygen use swings up in work intervals and down in rest. Research and practice often report a session-average intensity so you can estimate total energy without modeling every second—similar to how other activity calculators work.
Align intake with TDEE and daily calorie targets.
Get a custom calculator for your platformResult: about 263 kcal burned
Your session may be higher or lower—this is a planning estimate using session-average MET.
Share it with your class or training group
Suggested hashtags: #HIIT #Calories #MET #Fitness #Calculator