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HIIT intervals
HIIT intervals is a 8.0 MET exercise. At 75 kg that is about 10.5 kcal a minute, or 210 kcal in 20 minutes. Form cues, common mistakes and how to progress.
ConditioningKit: NoneWorks: Whole body, heart
Calories burned by body weight
| Body weight | kcal/min | 10 min | 20 min | 30 min | 45 min |
|---|---|---|---|---|---|
| 55 kg | 7.7 | 77 | 154 | 231 | 347 |
| 65 kg | 9.1 | 91 | 182 | 273 | 410 |
| 75 kg | 10.5 | 105 | 210 | 315 | 473 |
| 85 kg | 11.9 | 119 | 238 | 357 | 536 |
| 95 kg | 13.3 | 133 | 266 | 399 | 599 |
How to do it well
- Warm up properly first, at least eight minutes
- Hard effort 20-40 seconds, easy twice as long
- Two or three sessions a week is the ceiling
Common mistakes
- Doing it daily
- No warm-up
- Calling moderate work HIIT
Make it harder or easier
Progression. Longer work intervals or shorter rests.
Regression. Longer rests, fewer rounds.
Form notes are general coaching guidance, not treatment. If a movement causes pain, stop and speak to a clinician or a qualified coach.
What ten minutes is worth
Ten minutes of hiit intervals costs about 105 kcal at 75 kg. In energy terms that is close to 2 047 steps of brisk walking. The comparison is energetic only: your phone counts steps, not effort.
Frequently asked questions
How many calories does hiit intervals burn?
At 75 kg, about 10.5 kcal a minute — roughly 210 kcal in 20 minutes and 473 in 45. Multiply by your own weight over 75 kg to adjust.
What is the MET value of hiit intervals?
8.0, from the 2011 Compendium of Physical Activities (Compendium 02054, vigorous calisthenics). That means it costs about 8.0 times your resting energy use.
How many steps is it worth?
Ten minutes is worth roughly 2 047 brisk-walking steps in energy terms. It is an energy comparison, not a step count your phone will record.
Source: 2011 Compendium of Physical Activities (Ainsworth et al.) — Compendium 02054, vigorous calisthenics · checked 2026-09-02
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