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How many calories are burned while doing interval running?

4 min read

Asked by: Jeff Vanneman

Calories burned from interval running A 20-minute session of aerobic exercise like interval running burns anywhere from 150–400 calories. However, the increased intensity from the intervals increases your metabolism over the following 24–48 hours, burning more calories at rest.

Is interval running good for weight loss?

(Reuters Health) – Workouts that mix up a variety of intense exercises with brief recovery periods in between may help people lose more weight than chugging along at a steady pace on a treadmill or exercise bike, a research review suggests.

Do intervals burn more calories?

High intensity interval training is a very efficient way to exercise and may help you burn more calories than you would with other forms of exercise. Some of the calories burned as a result of high intensity intervals come from a higher metabolism, which lasts for hours after exercise.

Is interval running better than jogging?

Most long distance runners have very little body fat, but they also have very little muscle. During long distance runs, some of your muscle is metabolized for energy. On the other hand, interval running allows you to burn a significant number of calories without sacrificing your muscle mass.

How many calories does a running HIIT burn?

HIIT workouts can burn a significant amount of calories, in a relatively short amount of time. Some sources promise as much as a 500+ calorie burn per 30-minute session.

Will interval running burn belly fat?

Interval running helps with belly fat because running at different speeds at a high intensity increases the flow of oxygen to the muscles, which assists in boosting your metabolism and burning more calories. While you will lose fat by running regularly, not all fat will be belly fat.

Can I run intervals everyday?

HIIT is a great, safe, and effective workout, but there’s no need to do it every day. Keep it to three times per week. You’ll still reap the benefits and give your body time to recover properly. Aaptiv has strength training and HIIT workouts you can do at any time.

What are the disadvantages of interval training?

Are there any disadvantages to interval training?

  • loss of strength speed, endurance, or other elements of performance,
  • loss of appetite,
  • inability to sleep well,
  • chronic aches and pains or soreness,
  • chronic colds or respiratory infections,
  • overuse injuries like tendinitis,
  • unusual fatigue,

Is interval running good for you?

Interval running is an efficient and effective way to improve your aerobic and anaerobic fitness, as well as your cardiovascular health. Generally, interval workouts require less total time than traditional distance running and allow greater intensities during the workout itself.

Why do intervals burn more fat?

Fat Oxidation



Cells oxidize the fatty acids and convert them into a usable form of energy. HIIT increases the body’s ability to oxidize fatty acids. As a result, the body burns fat at a faster rate during HIIT than during steady-state exercise.

How can I burn 600 calories in 30 minutes?


Your lead foot.

How can I burn 500 calories in 30 minutes?

12 Best Exercises To Burn 500 Calories In 30 Minutes

  1. HIIT (High-Intensity Interval Training) …
  2. Zumba/Dancing. …
  3. Kickboxing. …
  4. Swimming. …
  5. Running/Sand Running. …
  6. Weight Training. …
  7. Rope Jumping. …
  8. Body Weight Workouts.

What is a good interval running workout?

Marathon runners looking for an interval running plan should try the 10-20-30 method.

  • Warm up by jogging a mile.
  • Jog for 0:30 at a light pace.
  • Run for 0:20 at a training pace.
  • Sprint for 0:10 at a fast pace.
  • Jog for 2:00.
  • Repeat intervals for 2 or 3 sets.
  • Cool down by jogging a mile.


How effective is interval training for weight loss?

One of the biggest advantages is that you burn tons of calories in a relatively short time. Your muscles require a lot of energy after the intense workout for the recovery and regeneration process.

How long should interval running be?

The high intensity pace for interval running exercise exceeds what you could physically sustain for 30 minutes, and the lower intensity pace allows you a brief recovery for the next high intensity pace. Each interval period lasts 10–60 seconds at the high intensity pace, and 10–60 seconds at the lower intensity pace.

Is interval training best for fat loss?

Interval training is a unique type of workout that alternates periods of intense activity with periods of rest. Even though it sounds simple, the results speak for themselves. In fact, research shows that interval training is overall the best way to burn fat – way better than steady-state cardio.

What running speed burns the most fat?

If you plan on burning fat on a treadmill, a speed of 2 mph to 3.5 mph will get you into your fat-burning zone if you’re a beginner. To get into your aerobic heart rate range and burn more calories, jog or run between 3.5 mph and 5 mph.

How do I know if I am burning fat?

10 signs you’re losing weight

  1. You’re not hungry all the time. …
  2. Your sense of well-being improves. …
  3. Your clothes fit differently. …
  4. You’re noticing some muscle definition. …
  5. Your body measurements are changing. …
  6. Your chronic pain improves. …
  7. You’re going to the bathroom more — or less — frequently. …
  8. Your blood pressure is coming down.

Is it better to run longer or faster to lose weight?

Running faster burns more calories and helps you lose weight in three ways. (1) You burn about 100 calories for every mile you run. But as intensity increases, so does calorie burning—up to 10 calories per minute per mile.