Calorie Expenditure HIT

deanconnors3

Hey All,
I know you're probably sick of this question, but what is a good estimate of calories burned while doing HIT routines? All the sites I have reviewed say around 400 and hour, but I really think that's kinda low. I do an approximate 30 minute drill with a minute break every 12 minutes, comparitively I do 30 minutes on the eliptical at decent resistance for a sub 10 min / mile pace. The eliptical says I burn around 310 calories, which I expect is slightly higher than what I actually burn. If I use the 400 calories per hour for HIT, 30 minutes should be around 200, but I know I am expending way, way more effort with the HIT than the eliptical. I'd like to get a good feel for what the true expenditure should be so I can kinda track things better. Just for reference, I'm male, 5'4", 48 and 191 with more muscle mass than fat. Thanks in advance for any information.

deanconnors3

Anyone have any input?