Calories Burned

Calories Burned Running Intervals

Alternating hard running bursts with easy recovery jogs, interval training maximises calorie burn in a short session and elevates metabolism afterward.

Calculate Your Burn

Your Weight (kg)Duration (minutes)

Estimated Calories Burned

350

kcal in 30 min of running intervals

Pro Tip

Try a 1:2 work-to-rest ratio (e.g. 30s hard, 60s easy) to build speed and endurance safely.

Quick Reference: Running Intervals Calories by Duration

Duration	60 kg	70 kg	80 kg	90 kg
15 min	150 kcal	175 kcal	200 kcal	225 kcal
30 min	300 kcal	350 kcal	400 kcal	450 kcal
45 min	450 kcal	525 kcal	600 kcal	675 kcal
60 min	600 kcal	700 kcal	800 kcal	900 kcal
90 min	900 kcal	1050 kcal	1200 kcal	1350 kcal

How We Calculate

We use the MET (Metabolic Equivalent of Task) formula, the standard method used by exercise physiologists. Running Intervals has a MET value of 10.

Formula: Calories = MET × weight (kg) × duration (hours)

This provides an estimate. Actual calories burned vary based on fitness level, intensity, age, and environmental conditions.

Browse Other Activities

Walking Running Cycling Swimming Yoga Dancing Hiking Jump Rope Stair Climbing Elliptical Rowing Weight Lifting Pilates Basketball Tennis Soccer Gardening Cleaning Cooking Standing Brisk Walking (3.5 mph)Slow Walking (2 mph)Fast Walking (4 mph)Nordic Walking Treadmill Walking Running (5 mph)Running (7 mph)Running (8 mph)Trail Running Jogging (5 mph)Treadmill Running Sprinting Cycling (Moderate)Cycling (Vigorous)Cycling (Light)Indoor Cycling Bicycle Commuting Mountain Biking Stationary Bike (Moderate)Stationary Bike (Light)Swimming (Backstroke)Swimming (Breaststroke)Swimming (Butterfly)Leisurely Swimming Water Aerobics Treading Water Swimming (Sidestroke)Vigorous Weight Lifting Bodyweight Training Calisthenics Circuit Training Kettlebell Training CrossFit / HIIT Gym Powerlifting Resistance Band Training Battle Ropes Suspension Training (TRX)Hatha Yoga Power Yoga Hot Yoga Tai Chi Reformer Pilates Qigong Stair Stepper Arc Trainer Treadmill Incline Walk Volleyball Beach Volleyball Baseball Softball Golf (Walking)Golf (Carrying Clubs)Golf (With Cart)Downhill Skiing Cross-Country Skiing Snowboarding Ice Skating Roller Skating Skateboarding Surfing Stand-Up Paddleboarding Kayaking Canoeing Rock Climbing Bouldering Boxing Kickboxing Martial Arts Wrestling Rugby Field Hockey Cricket Badminton Table Tennis Racquetball Squash Bowling Frisbee (Casual)Ultimate Frisbee Archery Fencing Gymnastics Trampoline (Recreational)Cheerleading Dodgeball Water Polo Lacrosse Rowing (Crew)Mowing the Lawn Raking Leaves Shoveling Snow Moving Furniture Carrying Heavy Loads Painting (House)Washing the Car Scrubbing Floors Vacuuming Ironing Folding Laundry Sweeping Plumbing (DIY)Carpentry Masonry Farming Fruit Picking Fishing (Standing)Walking the Dog Playing with Kids Active Childcare Shopping (Walking)Pushing a Stroller Sitting Quietly Coding (Sitting)Reading Watching TV Driving Office Work Typing Playing Video Games Knitting / Sewing Eating Sitting in a Meeting Meditating Jumping Jacks Burpees Mountain Climbers Plank Hold Stretching Foam Rolling Hula Hooping Plyometrics Step Aerobics Zumba Low-Impact Aerobics High-Impact Aerobics Spinning (Indoor Cycling Class)Belly Dancing Ballet / Barre Jazz Dance Pole Dancing (Fitness)Line Dancing Salsa Dancing Hip-Hop Dance Trampoline Fitness Rebounding (Mini Trampoline)StairMaster Indoor Cycling (HIIT)Rowing Machine (Vigorous)