How many calories does a 130-pound person burn doing HIIT for 30 minutes?

A 130-pound person burns approximately 247.7 calories doing HIIT for 30 minutes, and approximately 495.3 calories in 60 minutes.

How many calories does a 155-pound person burn doing HIIT for 30 minutes?

A 155-pound person burns approximately 295.3 calories doing HIIT for 30 minutes, and approximately 590.6 calories in 60 minutes.

How many calories does a 180-pound person burn doing HIIT for 30 minutes?

A 180-pound person burns approximately 342.9 calories doing HIIT for 30 minutes, and approximately 685.8 calories in 60 minutes.

How many calories does a 205-pound person burn doing HIIT for 30 minutes?

A 205-pound person burns approximately 390.5 calories doing HIIT for 30 minutes, and approximately 781.1 calories in 60 minutes.

HIIT Calories Burned

HIIT is a high-intensity activity. A 155-pound person burns approximately 295.3 calories in 30 minutes and 590.6 calories in a full hour. Heavier individuals burn more calories for the same duration, while lighter individuals burn fewer. Use the calculator below to get a personalised estimate based on your own weight and time.

Calories Burned by Weight and Duration

The table below shows estimated calories burned doing HIIT at various body weights and durations.

Duration	130 lbs	155 lbs	180 lbs	205 lbs
15 min	123.8 cal	147.6 cal	171.5 cal	195.3 cal
30 min	247.7 cal	295.3 cal	342.9 cal	390.5 cal
45 min	371.5 cal	442.9 cal	514.4 cal	585.8 cal
60 min	495.3 cal	590.6 cal	685.8 cal	781.1 cal

* Estimates are based on MET (Metabolic Equivalent of Task) values and are approximations. Actual calories burned depend on fitness level, terrain, and other individual factors.

Personalised Calorie Calculator

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Calories Burned:

About HIIT

HIIT (High-Intensity Interval Training) alternates short bursts of maximum-effort exercise with brief recovery periods. A 155-pound person burns approximately 295.3 calories in 30 minutes. Beyond the session itself, HIIT creates an afterburn effect — excess post-exercise oxygen consumption (EPOC) — that continues burning additional calories for hours afterward.

A typical HIIT session lasts 20-30 minutes and can include exercises such as sprints, burpees, jump squats, and mountain climbers. HIIT is one of the most time-efficient training methods for improving cardiovascular fitness and body composition.

Compare With Other Exercises

See how HIIT compares to other popular exercises (calories burned in 30 minutes at 155 lbs).

Exercise	Calories (30 min / 155 lbs)
Running: 11 minutes per mile	331.8 cal
Aerobics	243.5 cal
CrossFit	361.8 cal
Walking: 24 minutes per mile	111 cal
Walking: 20 minutes per mile	128.9 cal