Recently, many have received attention concerning High-Intensity Interval Training, which simply refers to HIIT, its excellent reputation concerning fat burning, increased cardiovascular strength, and endurance. Yet, people are interested in knowing and want to know how many calories the 10 HIIT high-intensity workout sessions burn. Thus, if you require the minimum amount of time and, simultaneously, an exercise that surely has to work on your body parts, then it’s a high-intensity interval. In this article, we will break down the factors that determine how many calories you burn during a 10-minute HIIT session and what you can expect regarding results.
What is HIIT?
To dive right into the calorie count, first and foremost, it’s good to know what HIIT is. HIIT includes the utilization of alternating short periods of high-intensity exercises with low-intensity periods of recovery. This should push one’s body to extreme effort levels during high-intensity periods and short recovery time to breathe. This cycle may range between 10 and 30 minutes depending on the workout.
Such high-intensity exercises involve running, jumping jacks, burpees, and pedaling at high intensities. The beauty is that it can be undertaken in virtually any location by any individual, with or without equipment.
How Does HIIT Burn Calories
The reason HIIT is so effective in calorie burn is that it maintains an elevated heart rate during the session. When you train at this intensity, the body will require more energy. It burns calories after training is done, a concept known as the “afterburn effect,” or EPOC.
In simple terms, your body continues working hard after you have stopped moving for a while. The surplus calorie intake gets burned out during the recuperative phase. Therefore, HIIT is one of the most efficient ways to lose weight and burn fat within the shortest period.
Factors that affect calorie burn:
Now, down to the nitty-gritty: How many calories are burned in a 10-minute HIIT workout? Of course, it all varies based on the following parameters:
1. Body Weight
The more you weigh, the more calories you burn in each workout session. For example, suppose that a person weighing 130 pounds burned even more calories than a 180-pound person through the same 10-minute HIIT workout, it is not entirely coincidental, since it simply means that this would be very much harder for the body of a person with higher weight.
2. Workout Intensity
It’s the intensity of your workout. The more you push yourself in the high-intensity intervals, the more calories you are going to burn as opposed to if you were just moderately working out. HIIT workouts are tough by nature, so the harder you go, the better your results.
3. Fitness Level
Believe it or not, the fitter you are, the more calories you burn off on a workout. That being said, this only accounts for the time of fitness. The body’s adaptation allows its efficiency to increase along with the fitness level. Nonetheless, this does not indicate an ineffective workout; only a body that is in its adjusting phase.
4. Exercise Type of HIIT
The type of exercise selected also determines the amount of calories burned. Burpees or sprinting will burn calories differently than marching in place or moderate cycling. Most often, the more intense an exercise is, the more calorie burn it generates because it involves more muscles in a single exercise.
5. Age and Gender
You burn calories based on age and gender. In general, younger people and men require more calories because they have higher muscle mass and a higher metabolic rate.
How many calories does a 10-minute HIIT workout burn?
On average, this 10-minute HIIT will burn between 80 and 150 calories. Note that the number will vary for specific individuals, above. A rough estimate of what to expect is as follows for different body types:
- 130-pound person: 80 to 100
- 160-pound person: 100 to 120
- 200-pound person: 120 to 150
These are approximate numbers. Try your best, and the number of calories you will expend through exercise, especially while performing a whole-body move such as burpees or squat jumps, will increase greatly.
Why 10 Minutes of HIIT Works
Then you might say, “What in the world is 10 minutes of exercise going to do?” Well, it makes a world of difference, especially if you’re doing HIIT. Short bursts of high-intensity exercise can be almost as effective as more traditional lengthy cardio sessions.
HIIT is designed to burn as many calories in the smallest possible time scale by making your body work hard within less time. A session of 10 minutes of HIIT can raise your heart rate, improve endurance, and enhance fat loss compared to a normal workout in such a short period.
Afterburn Effect
Perhaps most importantly, HIIT can create the afterburn effect, which is what makes those short workouts effective. That is, if you exercise using HIIT for a few minutes, the body continues to burn up calories at a higher rate for hours. This occurs because the body needs more energy and calories to recover to its resting state when it works harder than normal.
Some studies suggest that the afterburn effect will last up to 24 hours, meaning you are burning calories long after a workout is over.
Conclusion
So, how many calories did 10 HIIT high-intensity workouts burn? The answer to this question depends upon a lot of factors including weight, fitness level, and the intensity of a workout. Generally speaking, you can burn up to 80 to 150 calories in just 10 minutes, which makes HIIT one of the most efficient workouts available.
It makes HIIT burn calories, both during the exercise and in the aftermath. Therefore, if you have a time crunch but want to be active and burn fat aggressively, then the doctor might well prescribe you a 10-minute HIIT session. If it is weight loss you want, gain in endurance, or simply become healthier, then HIIT has some pretty amazing results in less time compared to other exercises.