How Many Calories Does a HIIT Workout Burn?

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HIIT stands for High Intensity Interval Training. As the name suggests, it involves short bursts of high-energy exercise followed by periods of relaxation or less intense exercise. HIIT is like going from 0 to 100% in your workout, making your heart race almost immediately.

Studio Society gets a lot of questions about our HIIT class, like “What’s the best exercise for burning calories?” and “How can I burn calories at home with HIIT?” One of the most common questions we get is “How many calories does a HIIT workout burn?”

It’s hard to give a straightforward answer to this question because the harder you work during your HIIT workout, the more calories you’ll burn.

The great thing about High Intensity Interval Training is that it lets you burn lots of calories in a short time. HIIT can be tough, with bursts of high-energy exercises that burn a lot of calories. These intense bursts are followed by periods of rest and less intense exercise.

The Best Way to Burn Calories?

Lots of HIIT fans will say it’s the top method for burning fat. Why? Because HIIT can be super effective. In just 30 minutes, you can boost your heart rate and work up a good sweat.

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How to Burn 500 Calories a Day

The calories you burn during a HIIT session can change based on many factors: your height, weight, fitness level, how long the class is, and how hard you push yourself. Even simple things like when you work out and if you ate before class can make a difference in calorie burning.

Studies show that a 30-minute HIIT session can burn over 500 extra calories. It’s a super effective workout. The idea with HIIT is to get in, do it, and get out, all with high energy.

If you’re into HIIT for losing fat, remember it’s about burning more calories than you eat. You need to create a calorie deficit to shed weight. Don’t just rely on the scale to see progress. Exercise might build muscle, which weighs more than fat. Don’t feel down if your weight stays the same. You can see progress by how your clothes fit. Feeling fitter and healthier matters more than the number on the scale.

Remember, if you’re adding HIIT to your regular workout or aiming to lose weight, pair it with healthy eating. Your body needs fuel for a HIIT workout. Burning 500 calories a week with HIIT is simple. It only takes 30 minutes, then you can get on with your day. To keep things interesting, mix it up. Try HIIT classes in your area along with workouts you can do anywhere, like at home, in the gym, or in a park.

Joining a HIIT Class

You can do HIIT at home or in the gym, but there are perks to joining a HIIT class.

First, you’ll have support from everyone in the class. We tend to finish workouts better when others are there. It’s tough to slack off when the instructor’s watching. Just remember, every HIIT instructor wants you to go at your own pace. You’re only competing with yourself, not others.

Regular HIIT classes let you track your progress. You’ll find it gets easier each time you go to the same class or a similar one. That means you’re getting fitter – it really works! You’ll notice your cardiovascular health improving if you’re putting in the same effort but your heart rate takes longer to go up (and comes down faster).

You might also realize you can do more exercises or more reps. Some instructors offer different options for each exercise so everyone can adjust to their level. Once HIIT feels easier, try the harder variations your instructor suggests to challenge yourself more each week or class.

Tracking your progress from home can be a bit tricky. At Apex Performance, we use Boditrax to make it easy. Boditrax keeps tabs on your metabolism, muscle and fat mass, and bone density, so you can tailor your workout to reach your goals.

Our Multi-Sensory HIIT Classes

A HIIT class is a great addition to your workout, whether you aim to burn 500 calories a day or just want a quick, intense session. A 30-minute HIIT class will help you burn towards that 500-calorie goal.

Apex Performance boasts two of the UK’s most advanced immersive studios, complete with floor-to-ceiling visuals and surround sound. The lighting is choreographed to keep you motivated until the end. Our HIIT classes feature a variety of changing sounds and visuals, ensuring you have the best training environment for a calorie-burning HIIT experience.

Contact us now to get scheduled for your free trial!

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HIIT at Home | 500 Calorie Workout

Want to learn how to burn 500 calories at home? HIIT is your best bet for torching calories, and you can do it anywhere. Whether it’s HIIT or any other high-intensity workout, they’re all great for burning calories. A 30-minute HIIT session at home (depending on your weight, height, and fitness level) could help you burn up to 500 calories. It all comes down to how hard you push yourself. 

Staying motivated during your own HIIT at home can be tough since there’s no one to keep you in check. That’s why HIIT classes have become so popular – they keep you going when it’s easy to give up at home.

We suggest changing things up. By mixing a couple of HIIT classes with your 500-calorie HIIT workout at home, you can get in a lot more HIIT throughout the week. This will help you manage your weight and boost your fitness level.

How to Burn Calories Without Equipment at Home

Any type of cardio exercise can be part of a HIIT session. We’ve already mentioned that it’s about the intensity, not the specific exercise. Here are some of the best calorie-burning exercises you can do without an instructor. We’ve divided them into three categories: easy, moderately difficult, and slightly more challenging. To keep it simple, do each exercise for 45 seconds followed by 15 seconds of rest. You can adjust the rest period based on your experience. You can burn plenty of calories without needing any equipment.

Easy Level HIIT

Jumping Jacks: Jumping jacks and “star jumps” have been popular for ages and will definitely get you moving. Start by standing with your legs and arms spread out wide. Then jump back to your original standing position. Keep alternating between both positions in a steady rhythm, aiming to do as many as you can in the time you’ve set.

Bum Kicks: Here’s another effective and simple move: while jogging, keep your arms behind your back. Then, kick your legs so that your heels touch your bum as you jog.

Skater : Begin by standing with your legs shoulder-width apart and your core engaged. Use your arms to balance as you launch yourself, then land lightly with your left leg behind and to the right of your right leg, like a lunge.

Moderate Level HIIT

Reverse Lunges: Put one leg in front of you and do a deep lunge until both knees reach 90 degrees. Return to standing. Alternate sides. You can step into your lunges or, for a more intense workout, switch your lunging leg with a jump. Alternate your legs with each step.

Jump Squats: Begin with a wide squat, standing with feet slightly wider than hip-width apart and toes pointing outward. Jump up once you reach the bottom of your squat. While in the squat position, move your hands to your sides as you jump to help maintain a smooth motion. Return to the squat gently to protect your knees.

Plank : Get into a press-up position. Hold your body rigidly in the plank position with your toes and hands on the floor. Find it too easy? Alternate between using one hand and the other to support your body. Extend the hand of the opposite arm forward to form the superhero position.

Difficult Level HIIT

Burpees It’s tough to go from all fours to standing. Try bunny-hopping on your hands and legs. Jump your legs into a plank, then jump back up to the bunny hop position. Finally, jump straight up with your hands up in a line.

Russian twists : Sit on the floor with your legs extended in front (not touching the ground). Pretend you’re holding a ball with your hands. Twist your body from left to right while tapping the imaginary ball to the floor. This really works your abs and is worth the calories burned during and after your HIIT workout.

You can do all these HIIT exercises at home. If you want to switch things up or get bored with these exercises, you can find many more online. You can also learn new moves by joining a class. This way, you know you’re doing them correctly.

Contact us now to get scheduled for your free trial!

In Hurry? Call us at 586-453-984