HIIT Circuit Training
High‑Intensity Interval Training alternates bursts of all‑out effort with short rest periods, maximizing calorie burn in minimal time. It elevates EPOC (afterburn), so you continue burning calories post‑workout.
Calorie Burn Highlights
280
kcal estimated
8
Vigorous
Advanced
What is MET? The Metabolic Equivalent of Task (MET) measures exercise intensity relative to rest (1 MET). A MET of 8 means this activity burns 8× more calories than sitting still. Formula: Calories = MET × weight (kg) × time (hr).
How to Do HIIT Circuit Training
- 1
Choose 4–6 compound exercises (e.g., burpees, jump squats, push‑ups, mountain climbers).
- 2
Perform each exercise at maximum intensity for 30–40 seconds.
- 3
Rest 15–20 seconds between exercises; take a 60‑second rest between rounds.
- 4
Complete 3–5 rounds, aiming to maintain consistent intensity throughout.
✅ Form & Safety Tip
Prioritize controlled movement over speed or weight. Proper form protects your joints, maximizes muscle engagement, and reduces injury risk. If you feel sharp pain — stop immediately and consult a fitness professional.
Target Muscles
Fun Calorie Comparison
Calorie Equivalent
30 mins burns calories equivalent to 1 slice of Pepperoni Pizza (~280 kcal)
Based on a 70 kg / 154 lb person exercising at a moderate pace for 30 minutes.
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Keep exploring workouts in the same category
Burpees
The burpee is a full‑body plyometric exercise that combines a squat, push‑up, and jump into one explosive movement. It rapidly elevates heart rate and builds both muscular and cardiovascular endurance.
Mountain Climbers
Mountain climbers are a dynamic plank variation that torch calories while building core stability and hip flexor endurance. They elevate the heart rate quickly, making them ideal for HIIT intervals.
Battle Ropes
Battle ropes deliver a high‑intensity, low‑impact upper‑body and core workout that skyrockets heart rate. The oscillating motion builds grip strength, shoulder endurance, and metabolic conditioning.