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  1. #1
    Registered User 3_sport_athlete's Avatar
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    HIIT calories burned?

    Ok so I've been doing HIIT for a little while now and I'm now trying to figure out how many calories I burn doing it.

    I go 30 jog, then 30 sprint. I repeat that for 7 minutes. If anyone can help me figure out how many calories I burn I would be very grateful.
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  2. #2
    Registered User danny83's Avatar
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    Originally Posted by 3_sport_athlete View Post
    Ok so I've been doing HIIT for a little while now and I'm now trying to figure out how many calories I burn doing it.

    I go 30 jog, then 30 sprint. I repeat that for 7 minutes. If anyone can help me figure out how many calories I burn I would be very grateful.
    You probably burn less than 200 calories during the cardio itself. I'd guess around 150, but the benefit of HIIT lies mostly in the metabolic afterburn effect.
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  3. #3
    Registered User ESPNzone's Avatar
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    Originally Posted by 3_sport_athlete View Post
    Ok so I've been doing HIIT for a little while now and I'm now trying to figure out how many calories I burn doing it.

    I go 30 jog, then 30 sprint. I repeat that for 7 minutes. If anyone can help me figure out how many calories I burn I would be very grateful.
    Its hard to say because we dont know so many variables (how fast is your sprint, what your baseline metabolism is, etc). Its not worth finding out on a treadmill either, because the acceleration time on those is so slow.

    Also, it is extremely hard to quantify the "afterburn" effects of HIIT, which is really where it shines.
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    Originally Posted by 3_sport_athlete View Post
    Ok so I've been doing HIIT for a little while now and I'm now trying to figure out how many calories I burn doing it.

    I go 30 jog, then 30 sprint. I repeat that for 7 minutes. If anyone can help me figure out how many calories I burn I would be very grateful.
    Get a heartrate monitor that monitors calories. That's about the only way to know with any degree of accuracy.
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  5. #5
    Registered User fkjr2's Avatar
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    yes I'd say around 150-170, depending on intensity

    ...no worries, the effects last all day long - (cal burn)
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    I burn around 1,000 calories an hour doing HIIT sessions, but I weigh 60 lbs. more than you. So I'd suspect your burn rate is around 850 calories an hour, assuming your average HR for your session is between 80 and 85% of your max. That would mean a burn rate of around 14 calories per minute.
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    Registered User razorsedgepit06's Avatar
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    Originally Posted by danny83 View Post
    You probably burn less than 200 calories during the cardio itself. I'd guess around 150, but the benefit of HIIT lies mostly in the metabolic afterburn effect.

    +1.

    My treadmill says right at 200 for my 15 minute session, i dont know how accurate that is, but its somewhere in that range. Your body continues to burn calories even after your done, which is what makes HIIT so great.
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  8. #8
    Registered User Hazman's Avatar
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    i was wondering the same thing...for about 20 mins i would do...1 min sprint n 1 min walk..constantly...dont know i that works but i feel drained right after im finished.
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  9. #9
    Registered User peacelove24's Avatar
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    sprint

    sprinting means going at maximum intensity, i doubt u can uphold your max intensity for 1 whole min unless you have very good endurance, therefore you're not really doing HIIT, just intervals
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  10. #10
    I AM JUGGERNAUT WildBill22's Avatar
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    Originally Posted by peacelove24 View Post
    sprinting means going at maximum intensity, i doubt u can uphold your max intensity for 1 whole min unless you have very good endurance, therefore you're not really doing HIIT, just intervals
    High Intensity Interval Training (HIIT) is a system of organizing cardiorespiratory training which calls for repeated bouts of short duration, high-intensity exercise intervals intermingled with periods of lower intensity intervals of active recovery. On a 1-10 scale of perceived exertion, high intensity can be considered anything over an effort level of 7. When using max heart rate (MHR) as a guide, high intensity can be considered exercising above 80% of MHR
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  11. #11
    Doc Holliday msm00b's Avatar
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    The "afterburn" theory of HIIT is frankly exagerrated.

    I can give you a pretty good idea of how many calories you're burning. Go to a quarter mile track and cycle your 30 second jogs with 30 second "sprints" for 7 minutes. How many laps did you do?

    1 mile ~ approximately 100 calories

    PS: I don't know many people that can "sprint" for 30 seconds straight ... much less repeat 30second sprints once a minute. Are you really "sprinting" or just running briskly?

    PPS: "HIIT" on a treadmill is a f*cking joke. Take your cardio outside.

    Food for thought.
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  12. #12
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    Originally Posted by msm00b View Post
    PS: I don't know many people that can "sprint" for 30 seconds straight ... much less repeat 30second sprints once a minute. Are you really "sprinting" or just running briskly?
    I second this.
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    Registered User prabhsun's Avatar
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    Talking Calories burned during HIIT

    I did HIIT training on a ratio of 2:1, 1 minute rest to 30 seconds spriting on a speed of 12 out of 14 on my treadmill and i was going in my 85% zone for heart rate. i worked out for 30 minutes and hard burned about 460 calories. The real benefit of HIIT is also the afterburn of the metabolism that it gives you after your workout. i found that throughout the day i was more energetic, and the food that i ate was getting quickly metabolized, thus making me hungry, so i made sure i ate proten and some carbs for replenishment. Best training if you want abs. also a word of advice, never do HIIT on a leg weights training day, i find that there is a high chance of u getting an injury, an example when i twisted my ankle after my legs workout since i always give a 100% during weights so my form and posture werent correct during the HIIT. good look and hope for successs
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    Originally Posted by msm00b View Post
    The "afterburn" theory of HIIT is frankly exagerrated.

    I can give you a pretty good idea of how many calories you're burning. Go to a quarter mile track and cycle your 30 second jogs with 30 second "sprints" for 7 minutes. How many laps did you do?

    1 mile ~ approximately 100 calories

    PS: I don't know many people that can "sprint" for 30 seconds straight ... much less repeat 30second sprints once a minute. Are you really "sprinting" or just running briskly?

    PPS: "HIIT" on a treadmill is a f*cking joke. Take your cardio outside.

    Food for thought.
    This. The afterburn effects are very minimal. Generally it can be said that the amount of calories you burn during cardio is during the cardio event itself.
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  15. #15
    Registered User Barbie520's Avatar
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    I do have to say that HIIT does not have to be a joke on the treadmill- in fact it can be more intense because you can increase the incline. If you ramp up the speed to the level you wish, and sprint to the desired time, step onto the non-moving sides for the rest, then place yourself back onto the runway when ready- this way you aren't waiting for the slow mechanical transition from the fast setting to slow setting. It's not dangerous if you're careful, and you get a complete rest in between sprints. I have found myself to be way more exhausted doing treadmill HIIT because the speed stays constant and doesn't allow me to slow down, which I tend to do by my 15th sprint when outside.
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    Originally Posted by ChacoTom View Post
    I burn around 1,000 calories an hour doing HIIT sessions, but I weigh 60 lbs. more than you. So I'd suspect your burn rate is around 850 calories an hour, assuming your average HR for your session is between 80 and 85% of your max. That would mean a burn rate of around 14 calories per minute.
    I do HIIT once a week and play sports for the rest of my cardio like soccer and rugby. I go to a bootcamp thats on in my local hall once a week, the trainers say it could burn over 1,000 calories per session. We have 12 stations , similiar to what mma guys do for conditioning. The stations consist of tire flipping, burpees, sledgehammering tires, squat jumps onto boxes , sprints , push ups , plank , kettlebell swing etc. 12 stations in total we do each one for a minute and move onto the next with no rest , we get 50 seconds rest at the end of the 12 and we repeat that 3 times. Really not for beginners! Im cutting at the moment and hit a plateau but when i started doing this HIIT training at bootcamp the fats dropping off me.
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    Encouraging and positive martoch's Avatar
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    Originally Posted by Barbie520 View Post
    and sprint to the desired time, step onto the non-moving sides for the rest, then place yourself back onto the runway when ready
    First 12 seconds...or watch the whole thing for many lulz.


    (Only meant to be humorous and not make fun of what you do)

    I can't do HIIT on a treadmill - tried and hated it!
    Now it's a party!
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