15 minutes of HIIT burns 110–195 calories plus afterburn. Weight table and why HIIT is so time-efficient.
Fifteen minutes of HIIT burns approximately 110–195 calories during the workout, plus additional calories from the afterburn effect (EPOC) for hours afterward.
High-Intensity Interval Training alternates between near-maximum effort and brief recovery periods. A typical 15-minute HIIT session might include 8 rounds of 45 seconds high-intensity work followed by 15 seconds rest. The key advantage of HIIT is Excess Post-Exercise Oxygen Consumption (EPOC) — your metabolism stays elevated for 2–24 hours after the workout, burning an estimated 6–15% additional calories beyond what you burn during the session itself.
Including the afterburn effect, 15 minutes of HIIT can match the total calorie burn of a 25–30 minute moderate run. The per-minute burn during HIIT exceeds all steady-state cardio activities except sprinting. HIIT also produces superior cardiovascular adaptations per minute compared to moderate-intensity exercise.
HIIT is ideal for time-constrained individuals who want maximum results. A 15-minute session before work or during lunch provides meaningful calorie burn and cardiovascular training. Start with bodyweight exercises — burpees, mountain climbers, jump squats, high knees — requiring no equipment at all.
| Body weight | Calories burned |
|---|---|
| 130 lb (59 kg) | ~133 cal |
| 155 lb (70 kg) | ~158 cal |
| 180 lb (82 kg) | ~185 cal |
| 205 lb (93 kg) | ~209 cal |
| 230 lb (104 kg) | ~234 cal |
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