SnapCalorieBurn — free MET-based calorie calculators
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.
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 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.
Direct answer: 15 minutes of HIIT burns an estimated 133–234 calories, depending on body weight (180 lb / 82 kg: ~185 kcal). Intensity assumed: Typical HIIT session including rest intervals (MET 9). This is an estimate, not a measurement.
| 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 |
Example: At MET 9, a 180 lb (82 kg) person doing 15 minutes of HIIT burns approximately 185 calories: 9 × 82 × 0.25 h ≈ 185 kcal.
An estimated 133–234 calories, depending on body weight. A 180 lb (82 kg) person burns about 185 kcal, calculated as MET 9 × 82 kg × 0.25 hours.
About 12.3 kcal per minute for a 180 lb (82 kg) person, or 2.3 kcal per kilogram of body weight across the whole session.
Because the MET formula scales directly with body mass: a 130 lb person burns about 133 kcal here versus 234 kcal for a 230 lb person — a 76% spread for the identical session.
From the 2024 Adult Compendium of Physical Activities, the reference database of measured MET intensities for physical activities. Every figure on this page uses that value in the formula Calories = MET × body weight (kg) × duration (hours).
They are estimates from population averages, not measurements. Individual results commonly land within about ±15% of the figure shown; actual intensity and pace, body composition and fitness, terrain and technique all shift the real number. The values are gross calories, so they include the energy you would have burned at rest.
Open the hiit calorie calculator to enter your own weight, intensity and duration.