In a Short Period, HIIT can Burn a Lot of Calories
Using HIIT, you can quickly burn calories. One research compared the calories burned from HIIT, weight lifting, running, and biking for 30 minutes each. HIIT burned 20-30% more calories than the other types of exercise, the researchers found. A HIIT replication in this study consisted of 20 seconds of full effort, followed by 40 seconds of rest. This suggests that the participants were exercising for 1/3 of the running and biking groups.
While in this study, each workout session was 30 minutes long, it is normal for HIIT workouts to be much shorter than conventional workout sessions. This is because you can burn roughly the same number of calories with HIIT, but spend less time exercising.