Complete Guide: Calorie Burn Calculator for HIIT
Calculate how many calories you burn during HIIT. Factor in the afterburn effect for true calorie expenditure.
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Expert Tips for HIIT
- ✓HIIT burns 400-600 calories in 30 minutes depending on intensity
- ✓EPOC (afterburn) adds 15-25% extra calories burned post-workout
- ✓True HIIT requires near-max effort - if you can talk, go harder
- ✓2-3 HIIT sessions per week is optimal - more causes overtraining
- ✓Combine with Zone 2 cardio for best overall fitness and fat loss
- ✓Recovery intervals should be true recovery - don't rush them
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Frequently Asked Questions
How many calories does HIIT burn?
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During workout: 400-600 calories in 30 minutes. Plus 15-25% additional from EPOC in the hours after. Total effect is significant but often overstated.
What is the afterburn effect (EPOC)?
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Excess Post-exercise Oxygen Consumption. Your body burns extra calories recovering from intense exercise. After HIIT, this can be 50-150 calories over 12-24 hours.
Is HIIT better than steady cardio for fat loss?
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Both work. HIIT is time-efficient. But you can't do HIIT daily - too fatiguing. Optimal: 2-3 HIIT sessions plus 2-3 Zone 2 sessions weekly.
How hard should HIIT intervals be?
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Near maximum effort: 90-100% max heart rate. You should be unable to talk. If you can sustain the pace, it's not HIIT - it's moderate intensity intervals.
Can I do HIIT every day?
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No, this leads to overtraining, injury, and burnout. HIIT requires recovery. 2-3 sessions weekly with 48+ hours between is optimal for results without overtraining.
Looking for the standard calorie burn calculator?
Go to Main Calorie Burn Calculator