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How To Burn 400 Calories In 18-Minutes (+ HIIT Full Body Workout!)

Written by Liz Brown

Burn over 400 calories in only 18-minutes with this HIIT full body workout and discover the best product bundle to help you shed fat fast!

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Burn over 400 calories in only 18-minutes with this HIIT full body workout and discover the best product bundle to help you shed fat fast!

You are constantly burning calories throughout the day—when you’re walking, sitting, running, and even sleeping! But sometimes, that just isn’t going to cut it if you want long-term benefits.

Don’t get me wrong, the total calorie burn from your day-to-day activities can certainly add up in a positive way, but if you’re looking to burn a lot of calories to have a significant impact on your health, you’ll need to put in a little extra effort. That means, exercising! And this HIIT full body workout has everything you need to get the job done, quickly!

How To Burn Over 400 Calories in 18-Minutes

One of the biggest myths in the world of health and fitness is that you need to exercise for hours on end in order to lose weight. While this could be true for people who choose lower intensity, steady-state workouts (LISS), it is not the only option for weight loss. High-intensity interval training, or HIIT for short, was created to maximize your results in a minimal amount of time, which explains why it’s one of the most popular forms of exercises today.  

HIIT can be applied to any form of exercise—bodyweight training, strength training, cardio, whatever form it is, the limit does not exist.

However, if you’re looking to burn as many calories as you can, you should select exercises that target all of the muscles in your body. Thank goodness for this fantabulous HIIT full body workout, right?

hiit full body workout

How Does Your Body Burn Calories?

If you’ve got questions about how this HIIT full body workout can burn 400 calories in under 20 minutes, we’ve got answers. The way your body burns calories is actually quite simple. Most every form of physical activity has a corresponding MET score. The MET (metabolic equivalent of task) number is used to estimate the amount of energy used (in calories) to complete common activities.

In order to determine how many calories you will burn during any particular exercise, you need to know the MET score associated with that activity and your scale weight in kilograms (kg). According to the Compendium of Physical Activity (a global record of MET scores for physical activity), circuit training that includes aerobic exercise with little rest has a MET value of 8.

Here’s how to calculate how many calories you can burn with any given exercise:

(Your Weight In Kg) x (MET value) = Calories Burned, per hour

Here’s how we calculated this HIIT full body workout. (For reference, we used the average scale weight for a female in the United States [168.4lbs] as our scale weight in this formula).

(76.4 kg) x (8) = 608 Calories Burned, per hour

Since this workout is only 18-minutes and not a full hour, we needed to adjust the calories burned per hour for the appropriate length of the workout. Once we did this, we found that this workout burns 425 calories in the 18-minute time frame! Wow!

So, 18-Minutes of HIIT (at 168lbs) burns 425 calories!

How To Burn More Even MORE Calories

If you really want to accelerate your fat loss and take your calorie-burning to the next level, we’ve got the perfect fat-burning bundle for you! The powerful and effective ingredients found in our three SkinnyFit active products will help boost your metabolism and energy levels to amplify fat burning, crush cravings to prevent snacking, and release toxins that cause unwanted weight gain!  

Take your HIIT full body workout to new heights with SkinnyFit Detox, Snack Attack, and Jump Start to start seeing results fast!

hiit full body workout for fat loss

HIIT Full Body Workout Routine

For this HIIT full body workout, complete 10 reps of each exercise with little to no rest between exercises. Each exercise should be completed at maximum intensity! If you aren’t sure if you’re working at a high enough intensity here’s a tip—your heart rate should be high, you should be breathing hard, and it should be difficult to hold a conversation. You might even break a sweat!

Complete as many rounds as possible of this workout for a total of 18-minutes, so you’ll want a timer for this one. When the timer goes off, you’re done!

It will be difficult, but once you’re finished you’ll feel amazing knowing that you burned so many calories!

Time to get to work! Here’s the workout…

hiit full body workout

About The Author

Liz Brown

Fitness & Nutrition Expert (CPT., FNS.)

Liz is a health & wellness expert, writer, and editor with over a decade of experience in the fitness & nutrition industry. She emphasizes research and simplifies complex topics to help make healthy living simple and sustainable. When she isn't researching and writing, she's sharing delicious recipes, easy DIYs, and home decor tips on her blog and social media.

More from Liz, visit: Personal Blog, TikTok, Instagram


  • NASM Certified Personal Trainer(since 2012)
  • NASM Certified Fitness Nutrition Specialist (since 2014)
  • Credentialed Coach Practitioner, Coach Training Academy
  • B.A. Liberal Studies (Health & Nutrition Sciences)
  • A.A. Liberal Arts (STEM)

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