Calories Burned Bicycling (high intensity interval training)
Bicycling (high intensity interval training) (high intensity interval training) is rated 8.8 MET. A 70 kg person burns about kcal in 30 minutes and kcal in an hour. Enter your own numbers below.
You burn
kcal
Calories burned bicycling (high intensity interval training) by weight and time
| Weight | 10 min | 15 min | 20 min | 30 min | 45 min | 60 min | 90 min |
|---|---|---|---|---|---|---|---|
| 50 kg | 77 | 116 | 154 | 231 | 347 | 462 | 693 |
| 55 kg | 85 | 127 | 169 | 254 | 381 | 508 | 762 |
| 60 kg | 92 | 139 | 185 | 277 | 416 | 554 | 832 |
| 65 kg | 100 | 150 | 200 | 300 | 450 | 601 | 901 |
| 70 kg | 108 | 162 | 216 | 323 | 485 | 647 | 970 |
| 75 kg | 116 | 173 | 231 | 347 | 520 | 693 | 1040 |
| 80 kg | 123 | 185 | 246 | 370 | 554 | 739 | 1109 |
| 85 kg | 131 | 196 | 262 | 393 | 589 | 785 | 1178 |
| 90 kg | 139 | 208 | 277 | 416 | 624 | 832 | 1247 |
| 95 kg | 146 | 219 | 293 | 439 | 658 | 878 | 1317 |
| 100 kg | 154 | 231 | 308 | 462 | 693 | 924 | 1386 |
| 110 kg | 169 | 254 | 339 | 508 | 762 | 1016 | 1525 |
| 120 kg | 185 | 277 | 370 | 554 | 832 | 1109 | 1663 |
To burn 250 kcal
at your weight
To burn 500 kcal
at your weight
To burn 1000 kcal
at your weight
How much is that in food?
30 minutes of bicycling (high intensity interval training) at 70 kg (323 kcal) is roughly 3.4 bananas, 1.3 chocolate bars or 2.3 cans of regular cola. Exercise is a poor way to out-run a diet, but a reliable way to keep the weight off once it is gone.
Where bicycling (high intensity interval training) fits in a plan
At 8.8 MET this counts as vigorous activity: 75 minutes a week meets the WHO minimum on its own. Pair it with two or three strength sessions a week to keep muscle while losing fat; the plan generator builds those around your equipment.
Frequently asked questions
How many calories does 30 minutes of Bicycling (high intensity interval training) burn?
About 323 kcal for a 70 kg person, 416 kcal at 90 kg. Use the table for your weight.
How many calories does an hour of Bicycling (high intensity interval training) burn?
Around 647 kcal at 70 kg. Bicycling (high intensity interval training) is rated 8.8 MET (vigorous intensity).
How long do I need to do Bicycling (high intensity interval training) to burn 500 calories?
About 47 minutes at 70 kg, or 37 minutes at 90 kg.
How is this calculated?
kcal = MET × 3.5 × body weight (kg) ÷ 200 × minutes. MET values come from the Compendium of Physical Activities; Bicycling (high intensity interval training) is 8.8 MET (high intensity interval training).
Is Bicycling (high intensity interval training) good for weight loss?
Any activity you do consistently helps. Pair it with a modest calorie deficit and strength training to keep muscle; see our deficit calculator for a realistic timeline.