Calories burned during HIIT????
jdehart48
Posts: 31 Member
How do I track calories burned while doing an at-home HIIT circuit? I found a YouTube video that showcases an exercise that can be done on the stairs in your home. I want to do it but I'm not sure how many calories I will burn and how many I'll need to eat back. Thanks!
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Replies
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Impossible question is impossible!
What overall duration?
What intervals? (How much is high intensity, how much recovery?)
Your weight?
(Even then it's just guesswork.....)1 -
Well she jumps up two stairs at a time, all the way up and runs back down and goes back up like 5 times and then jumps up each step with wide legs and runs back down several times and then alternates steps of wide legs and legs together, hopping all the way up and running down and back up several times and then some up and down high knees things and then push ups against the stairs with a burpee type thing and then some side squats and then a plank. It lasts about 10 minutes. No resting.0
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It's not actually true HIIT then. Unfortunately trainers just hang the HIIT label on everything these days.
My guess - 100 cals tops. (But just a guess....)
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Probably not very many really. You might be able to find a MET value for some of the things, and then calculate it out as much as possible. I really don't know where I would draw the line at HIIT vs just hard intervals these days since the expression has been used so many ways, but your workout example is one that gives a lot of variables. Many you kill it on the stair stuff and lag on the pushups. Maybe you do good at a steady effort. But any changes might change the calorie burn, since the differing things are moving mass in different ways.
Either way, chances are if you feel like you worked hard, it's worth doing and going to help fitness in some way.
Doing true Tabata protocol, I can raise my heart rate 110-120 beats per minute in four minutes. It's work. But the overall calorie burn is less than the warm up and cool down period. Do HIIT or interval type stuff for fitness, do something steady state if looking for calorie burn totals IMO.2 -
Dont eat it back ! Just stay on your calories goal without exercise1
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If I might suggest you should look into Fitnessblender.com, thats what I do and you get a really good workout also just buy a cheap jump rope and do a 10 minute hiit 20 on 10 rest both of these you only need a small area to do it ,also fitnessblender video have a calorie counter on it so you can see approximately how many calories you are burning ...Good luck1
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chilifritos wrote: »If I might suggest you should look into Fitnessblender.com, thats what I do and you get a really good workout also just buy a cheap jump rope and do a 10 minute hiit 20 on 10 rest both of these you only need a small area to do it ,also fitnessblender video have a calorie counter on it so you can see approximately how many calories you are burning ...Good luck
the fitnessblender calories burned counter is an estimate. kelli and daniel will tell you that in some of their info videos. it all depends on how much you weigh,your height and how much effort you are putting into the workouts. if you are doing cardio its best to get a heart rate monitor while not 100% correct if will give you a better idea of what you burn during cardio.I do fitness blender workouts and sometimes I am near the lower end of the calorie counter and other times Im in the middle(I have a HRM) but even overweight I never burned anything near the upper part. its all a guessing game really.but hey getting up and doing something is better than nothing1 -
CharlieBeansmomTracey wrote: »...while not 100% correct...
I think what you mean is "somewhere between 1% and 100% correct.
HRMs aren't going to give a reliable or consistent estimation of calorie expenditure.
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Neanbean13 wrote: »Dont eat it back ! Just stay on your calories goal without exercise
Whilst I can see the logic, that approach is very dependent on ones calorie goal, and just how much expenditure there is in training. In the example cited the originator is unlikely to be burning more than 100 calories, and probably somewhat less. Against a 2000cal per day target there's not much wrong with not eating back at all, against a 1200cal target that's a fairly significant shortfall.
Similarly if one goes out and runs 10K that's in the order of 500-600 calories, so against a 2000cal target is quite significant.0 -
MeanderingMammal wrote: »CharlieBeansmomTracey wrote: »...while not 100% correct...
I think what you mean is "somewhere between 1% and 100% correct.
HRMs aren't going to give a reliable or consistent estimation of calorie expenditure.
never said they did I said while they arent 100% correct they are more accurate for steady state cardio. hiit they would not be because its not steady state but she can still get an estimate and cut that in half and go from there. even the calories MFP gives are an estimate and dont work for everyone.1 -
CharlieBeansmomTracey wrote: »MeanderingMammal wrote: »CharlieBeansmomTracey wrote: »...while not 100% correct...
I think what you mean is "somewhere between 1% and 100% correct.
HRMs aren't going to give a reliable or consistent estimation of calorie expenditure.
never said they did I said while they arent 100% correct they are more accurate for steady state cardio. hiit they would not be because its not steady state but she can still get an estimate and cut that in half and go from there. even the calories MFP gives are an estimate and dont work for everyone.
Probably a question of framing. I'd infer from "not100%" an error of +/-10% at worst rather than the reality of +/-90%0 -
Neanbean13 wrote: »Dont eat it back ! Just stay on your calories goal without exercise
Oops - misinterpreted.
What @MeanderingMammal said.0 -
My goal is to "Never" eat back calories!
Sometimes I goof and do get a few in there - But that is Not my Goal!0 -
Anybody who expects the calorie burn MFP states is Way off the charts.CharlieBeansmomTracey wrote: »even the calories MFP gives are an estimate and dont work for everyone.
MFP calorie burns are probably approximately 40-50% over stated0 -
The best you can do is get a HR strap and use an app that bases its calculations on heart rate. Most of them will then let you go back to the heart rate log during the workout and let you see your highs and lows. A true HIIT workout will show peaks and valleys during the whole workout. Most people will do 20-30 seconds at their maximum effort, then slow down to a moderate effort or low effort for up to two minutes then repeat. The idea is to set your body up to burn calories throughout the day with the 'afterburn' effect which really can't be measured. Just keep in mind that if you do use a HR strap figure the estimates it gives you with the app are likely inflated up to 30%, so never eat back at least 30% of those calories. I've been using a Polar H7 strap and an app called Endomondo for over a year now. By only allowing myself to eat back up to 60-70% of the calories it tells me I've burned I've been able to continuously lose weight (or maintain which is what I'm doing now) without issues. The thing about a HR monitor is that the ones that are most accurate are the straps (imho). The ones on the wrist are usually not all that accurate so their calorie counts may be off even more.
When I use my Bowflex M5 on its HIIT setting, it runs me for 14 minutes, starts out asking me to go at my maximum for 20 seconds, then gives me a minute and a half at a lower rate to cool down. It does this consistently for the 14 minutes. Calorie burn on the machine usually shows around 250-300 calories (the machine reads my heart rate but doesn't use it for calculations), Endomondo shows around 225 or so which is based on my heart rate during that 14 minutes. I go by Endomondo's calculations and have not been sorry. My HR will go down to 115-125 at the lower rates during the workout and go up to 155 during the maximum effort stage.
Just never use a HR monitor and an app to track calories during exercise like weight training. Unless you can keep your heart rate around 115-120 or above it just isn't very accurate (I have not found any app that is). HR monitors are best for cardio exercises.0 -
My goal is to "Never" eat back calories!
Sometimes I goof and do get a few in there - But that is Not my Goal!
My goals is to "never" put gas back in my car. Sometimes I drive it and it tells me it's out of gas and then it won't move until I put more gas in - but that's not my goal.3 -
When you get to maintenance you are going to have a problem!My goal is to "Never" eat back calories!
Sometimes I goof and do get a few in there - But that is Not my Goal!
For everyone?MFP calorie burns are probably approximately 40-50% over stated
For every exercise?
You know this how exactly?
0 -
Anybody who expects the calorie burn MFP states is Way off the charts.CharlieBeansmomTracey wrote: »even the calories MFP gives are an estimate and dont work for everyone.
MFP calorie burns are probably approximately 40-50% over stated
not talking about MFP calorie burns Im talking about the calories they give you to eat.I should have elaborated on what I meant0 -
When you get to maintenance you are going to have a problem!My goal is to "Never" eat back calories!
Sometimes I goof and do get a few in there - But that is Not my Goal!
Please explain - I thought that you should never eat back the calories you have burned - - - OH - You did say Maintenance
For everyone? There have been Many people that have stated that to meMFP calorie burns are probably approximately 40-50% over stated
For every exercise? Every exercise I have checked against my Polar is off
You know this how exactly? Just by other mfp users statements and my own observations
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"even the calories MFP gives are an estimate and dont work for everyone."CharlieBeansmomTracey wrote: »not talking about MFP calorie burns Im talking about the calories they give you to eat.I should have elaborated on what I meant
Are you talking about the estimated calories they suggest to be eaten each day to lose weight?0 -
@carolgrn
When you get to maintenance you are going to have a problem!My goal is to "Never" eat back calories!
Sometimes I goof and do get a few in there - But that is Not my Goal!
Please explain - I thought that you should never eat back the calories you have burned - - - OH - You did say Maintenance
For everyone? There have been Many people that have stated that to meMFP calorie burns are probably approximately 40-50% over stated
For every exercise? Every exercise I have checked against my Polar is off
You know this how exactly? Just by other mfp users statements and my own observations
You are burning calories during exercise.
It's really silly not to account for them in some way if you do a significant amount of exercise.
Your calorie goal set on here expects you to eat them to keep your chosen deficit at your desired level rather than excessive.
You should be accounting for them whether losing, gaining or maintaining - it's how the tool is designed.
The maintenance comment is to highlight to you that one day you will have to account for them (otherwise you will continue to lose....) so why not learn the skill now?
The "MFP exercise estimates are 50% over-stated" is just group think based on feelz not science or measurement.
Much more likely people's food logging inaccuracy is problematic but for some unknown reason people assume it's their exercise calories if they don't get expected results. Some weird guilt thing perhaps?
Yes some estimates are high, some comically high - but that doesn't condemn the whole database or the method.
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NorthCascades wrote: »My goal is to "Never" eat back calories!
Sometimes I goof and do get a few in there - But that is Not my Goal!
My goals is to "never" put gas back in my car. Sometimes I drive it and it tells me it's out of gas and then it won't move until I put more gas in - but that's not my goal.
THIS THIS THIS THIS THIS THIS THIS0 -
"even the calories MFP gives are an estimate and dont work for everyone."CharlieBeansmomTracey wrote: »not talking about MFP calorie burns Im talking about the calories they give you to eat.I should have elaborated on what I meant
Are you talking about the estimated calories they suggest to be eaten each day to lose weight?
yes,what they gave me at one point was too high so I had to lower them.I wasnt losing at all.I weigh everything too.0 -
When you get to maintenance you are going to have a problem!My goal is to "Never" eat back calories!
Sometimes I goof and do get a few in there - But that is Not my Goal!
For everyone?MFP calorie burns are probably approximately 40-50% over stated
For every exercise?
You know this how exactly?
It's pretty accurate for me. I don't think it's EXACTLY correct but a good general ballpark estimate.0 -
@carolgrn
You are burning calories during exercise.
It's really silly not to account for them in some way if you do a significant amount of exercise.
Your calorie goal set on here expects you to eat them to keep your chosen deficit at your desired level rather than excessive.
You should be accounting for them whether losing, gaining or maintaining - it's how the tool is designed.
The maintenance comment is to highlight to you that one day you will have to account for them (otherwise you will continue to lose....) so why not learn the skill now?
The "MFP exercise estimates are 50% over-stated" is just group think based on feelz not science or measurement.
Much more likely people's food logging inaccuracy is problematic but for some unknown reason people assume it's their exercise calories if they don't get expected results. Some weird guilt thing perhaps?
Yes some estimates are high, some comically high - but that doesn't condemn the whole database or the method.
I do keep track of my calories burned from exercise, but I am working to Lose weight - that's why I state I do not eat back calories
I understand once I ever get to a maintaining point I will have to watch that better.
Thank you0 -
Use "circuit training - general," eat back about half-75%, then call it a day. None of this is exact.0
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@carolgrn
You are burning calories during exercise.
It's really silly not to account for them in some way if you do a significant amount of exercise.
Your calorie goal set on here expects you to eat them to keep your chosen deficit at your desired level rather than excessive.
You should be accounting for them whether losing, gaining or maintaining - it's how the tool is designed.
The maintenance comment is to highlight to you that one day you will have to account for them (otherwise you will continue to lose....) so why not learn the skill now?
The "MFP exercise estimates are 50% over-stated" is just group think based on feelz not science or measurement.
Much more likely people's food logging inaccuracy is problematic but for some unknown reason people assume it's their exercise calories if they don't get expected results. Some weird guilt thing perhaps?
Yes some estimates are high, some comically high - but that doesn't condemn the whole database or the method.
I do keep track of my calories burned from exercise, but I am working to Lose weight - that's why I state I do not eat back calories
I understand once I ever get to a maintaining point I will have to watch that better.
Thank you
MFP already gives you a calorie deficit needed to lose weight. I'm trying to drop a few right now and I eat back my exercise calories.
Exercise calories = fuel for better health.
Weight loss calories = a slight reduction for losing weight. (500 per day)
What are you goals? If you simply want to lose weight then sure. Drop the hell out of those calories. If you want to get into better shape and be healthy, then eat back some exercise calories so you can keep exercising.
This is just my advice of course. At the end of the day you can dowhatever the F*** you wanna do.
#hodgetwins1 -
CindyFooWho wrote: »Use "circuit training - general," eat back about half-75%, then call it a day. None of this is exact.
^^ I'm with CindyFooWho
I DO EAT back my cals -- but I only claim 50%-75% of them.
Its rewarding to work hard, burn cals and enjoy food items.
I would totally claim that as circuit training and claim a portion. Then if hungry, eat those cals.
Main idea? Move.
Even if you're dying during/after the workout - claim cals appropriately - you don't burn as many as you might think. It's easier to eat 100cals less than to burn 100cals more.
But after you workout, if you need them throughout the day, eat those cals if you're hungry. 0
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