When it comes to burning calories quickly, high-intensity interval training (HIIT) is one of the most effective types of exercise. HIIT involves short bursts of very high-intensity exercise alternated with lower intensity recovery periods. This type of training allows you to burn more calories in a shorter amount of time compared to other traditional forms of exercise.
HIIT Exercises That Burn the Most Calories
Here are some of the top HIIT exercises that burn the most calories in just 15 minutes:
Exercise | Calories Burned (for 155 lb person) |
---|---|
Running stairs | 240-360 |
Jumping jacks | 240-360 |
Burpees | 240-360 |
Jumping rope | 210-315 |
Rowing | 210-315 |
Squat jumps | 210-315 |
Mountain climbers | 180-270 |
High knees | 180-270 |
plyometric push-ups | 180-270 |
As you can see, high intensity exercises like running stairs, jumping jacks, burpees and jumping rope burn the most calories per 15 minutes. They require quick, explosive movements that skyrocket your heart rate and rev up your metabolism.
Why HIIT Burns the Most Calories
There are a few key reasons why HIIT is so effective for fast calorie burning:
- Requires high energy output – HIIT involves maximum effort during the high intensity intervals, spiking calorie burn.
- Increases excess post-exercise oxygen consumption (EPOC) – Your body uses extra oxygen post-HIIT to recover, burning additional calories.
- Builds muscle – HIIT builds more muscle than steady-state cardio, helping burn more calories.
- Increases metabolic rate – Intense exercise increases metabolic rate for hours after a workout.
In short, HIIT turbocharges calorie burning by requiring maximum effort, creating an oxygen debt, building muscle and boosting your metabolism.
Sample 15-Minute HIIT Workouts
Here are two sample 15-minute HIIT workouts that will burn around 250-350 calories:
Workout #1
- 5 minutes warm up (brisk walking, light jogging, dynamic stretches)
- 30 seconds high knees
- 60 seconds rest
- 30 seconds burpees
- 60 seconds rest
- 30 seconds squat jumps
- 60 seconds rest
- 30 seconds plyometric push-ups
- 60 seconds rest
- 30 seconds high knees
- 60 seconds rest
- 30 seconds burpees
- 60 seconds rest
- 5 minutes cool down and stretching
Workout #2
- 5 minutes warm up
- 45 seconds jumping jacks
- 60 seconds rest
- 45 seconds stair running
- 60 seconds rest
- 45 seconds jumping rope
- 60 seconds rest
- 45 seconds mountain climbers
- 60 seconds rest
- 45 seconds squat jumps
- 60 seconds rest
- 5 minutes cool down
You can alternate between different HIIT exercises and adjust the work/rest intervals based on your fitness level. Just 15 minutes is all you need to torch calories and get in an effective workout.
HIIT vs. Steady-State Cardio
So how does HIIT compare to traditional steady-state cardio like jogging or cycling at a moderate pace for 30 minutes? Here’s a breakdown:
HIIT | Steady-State Cardio | |
---|---|---|
Calorie burn per 15 minutes | 250-350 calories | 150-200 calories |
Total calories burned | More calories burned in less time | Burns calories only during workout |
EPOC effect | Significant | Minimal |
Muscle building | More muscle built | Less muscle built |
Metabolic rate increase | Boosts metabolic rate for hours after | Little to no boost |
As shown, HIIT tends to burn more calories both during and after exercise compared to steady-state cardio. The high intensity intervals spur greater excess post-exercise calorie burn.
Maximizing Calorie Burn with HIIT
Here are some tips to maximize calorie burning during your 15-minute HIIT workouts:
- Choose high intensity exercises – Opt for exercises like sprinting, jumping and burpees that spike your heart rate and calorie burn.
- Minimize rest periods – Keep rest periods to 30-60 seconds between intervals to sustain high intensity.
- Use intervals – Alternate intense bursts with short rest periods for the duration of the workout.
- Go all out – Give 100% effort during every intense interval for maximal calorie burn.
- Add hills or stairs – Incorporate incline or stairs into cardio exercises like sprinting for greater calorie expenditure.
- Build muscle – Include strength training in your routine to build metabolism-boosting muscle.
Putting these tips into practice will help you incinerate the maximum amount of calories with your short HIIT workouts.
Nutrition Considerations
To get the most out of your calorie-scorching HIIT workouts, pay attention to your nutrition as well:
- Eat enough calories – Don’t skimp on calories to fuel your intense training sessions.
- Prioritize protein – Eat protein-rich foods to help build and maintain metabolically active muscle mass.
- Hydrate well – Drink plenty of water before, during and after HIIT workouts to stay hydrated.
- Time nutrients – Consume carbs and protein within 60 minutes post-workout to refuel.
- Don’t overdo sugars – Limit added sugars that can hinder workout performance and recovery.
Paying attention to what you eat and drink will help support your HIIT training and calorie burning goals.
The Bottom Line
When it comes to burning calories fast, HIIT is hard to beat. Exercises like sprinting, jumping rope, stair running and burpees can torch 250-350 calories in just 15 minutes. HIIT is more time-efficient for fat loss than steady-state cardio and creates greater calorie expenditure after your workout is over. To maximize results, choose intense exercises that engage multiple large muscle groups, minimize rest between intervals and give 100% effort. Combining HIIT training with proper nutrition provides an incredibly effective one-two punch for burning calories and fat.