High-intensity interval training, or HIIT, is a form of exercise that has gained popularity in recent years due to its effectiveness in burning calories and improving overall fitness. In this article, we will explore how many calories HIIT burns and the factors that affect this number.

First, it is important to understand that the number of calories burned during a HIIT workout will vary based on a number of factors. These include the individual’s weight, age, gender, and overall fitness level. Additionally, the intensity and duration of the workout will also affect the number of calories burned.

One of the main benefits of HIIT is its ability to burn a significant number of calories in a relatively short amount of time. This is because the high-intensity intervals increase the body’s demand for oxygen, which in turn increases the heart rate and metabolism. As a result, the body burns more calories both during and after the workout.

The number of calories burned during a HIIT workout can vary depending on several factors, including the intensity of the exercise, the duration of the workout, and the individual’s weight and fitness level. However, on average, a person can burn between 6-15 calories per minute during a HIIT workout.

A study published in the Journal of Obesity found that a group of overweight and obese women who participated in a 12-week HIIT program lost an average of 2 pounds of body fat and burned an average of 5.5 calories per minute. Another study published in the Journal of Sports Medicine and Physical Fitness found that men who participated in a HIIT program burned an average of 15 calories per minute.

On average, a person can expect to burn between 10-15 calories per minute during a HIIT workout. This is significantly higher than the number of calories burned during steady-state cardio exercises, such as jogging or cycling. This is because HIIT workouts involve periods of intense exercise, such as sprinting or jumping, followed by periods of rest or low-intensity exercise. This allows the body to burn calories at a higher rate during the workout, as well as continue to burn calories at an elevated rate for hours after the workout is completed.

Another factor that affects the number of calories burned during a HIIT workout is the type of exercises performed. Some exercises, such as jumping jacks or burpees, are more intense and will burn more calories than others, such as walking or slow cycling. Additionally, adding resistance exercises, such as weightlifting or resistance band exercises, to a HIIT workout can also increase the number of calories burned.

There are many different HIIT workout programs available, and each one may have a different number of calories burned. A 20-minute bodyweight HIIT workout can burn around 150-200 calories, while a 30-minute HIIT workout using weights can burn around 250-300 calories.

In addition to burning calories during the workout, HIIT can also increase your metabolic rate, which means your body will burn more calories throughout the day, even when you’re not exercising. This is one of the reasons why HIIT is so effective for weight loss and body fat reduction.

In conclusion, HIIT is an effective way to burn calories and improve overall fitness. The number of calories burned during a HIIT workout will vary based on a number of factors, including the individual’s weight, age, gender, and overall fitness level, as well as the intensity and duration of the workout. A 20-minute bodyweight HIIT workout can burn around 150-200 calories, while a 30-minute HIIT workout using weights can burn around 250-300 calories. Additionally, HIIT can increase your metabolic rate, which means your body will burn more calories throughout the day, even when you’re not exercising.