Ever wished you could build muscle, get stronger, and improve your cardio all in one workout? Well, you’re in luck!
Most people think of HIIT (High-Intensity Interval Training) as just a way to burn fat and get fit, but it’s also great for building muscle. Keep reading to find out how HIIT can help you gain muscle while keeping your heart in top shape.
Can You Build Muscle With HIIT Workouts?
HIIT is widely known for its great cardio benefits and is a favorite workout for people wanting to get fitter and burn fat. You can learn more about the perks of HIIT here.
But when it comes to building muscle, HIIT often gets overlooked. While traditional strength training with progressive overload is still the best way to grow muscle, HIIT can also be a useful part of a muscle-building plan. Here’s why:
- Metabolic Stress: HIIT puts stress on your muscles, which triggers the release of growth hormones that help with muscle gain and repair.
- Fast-Twitch Muscle Activation: HIIT involves explosive moves like jumping exercises that activate fast-twitch muscle fibers. These fibers are great for building muscle, speed, and power.
- Burns Calories: HIIT burns a lot of calories during and even after the workout. This can help people lose fat to show off their muscles or maintain weight while eating more, which fuels muscle growth.
So, while strength training is key, adding HIIT to your routine can help you build muscle and stay in great shape.
Combining HIIT & Resistance Training For Muscle Growth
While HIIT can help with muscle building, resistance training is still the best way to gain muscle. By mixing both types of workouts, you’ll not only build muscle but also boost your strength, endurance, power, speed, and cardio fitness.
If you’re looking for tips on weight training to build muscle, Spencer Cartwright has put together a free workout plan for muscle gain. You can check it out here.
The Best HIIT Workout For Gaining Muscle
This full-body HIIT workout combines explosive moves and compound exercises to engage multiple muscles, boost your heart rate, build strength, and promote muscle growth—all in just 30 minutes (plus a warmup and cool down).
To get the most out of this routine, give it your all during the workout intervals, then fully rest during the breaks.
Warm-up: 5-10 minutes
Before you dive in, it’s important to warm up. This gets your muscles ready and your heart pumping. You can do 5-10 minutes of light cardio, or combine 5 minutes of cardio with some dynamic exercises. Check out more warm-up tips here.
Main Workout: 21-27 minutes
For the main workout, perform each exercise for 45 seconds, followed by 15 seconds of rest. After completing one full circuit, rest for 1 minute. Repeat the circuit 3-4 times.
1. Burpees
Burpees are a fan-favorite because they work your entire body—chest, shoulders, arms, core, glutes, and legs. Plus, the jump at the end builds power and strength.
- Start standing, squat down, and place your hands on the floor.
- Kick your feet back into a push-up position, do a push-up, then jump your feet back to the squat position.
- Jump explosively into the air with your arms overhead. Repeat.
2. Renegade Rows
This move combines a plank and dumbbell row, challenging your upper body and core while boosting endurance.
- Start in a plank position with a dumbbell in each hand.
- Engage your core, press one dumbbell into the floor, and row the other up to your ribs.
- Lower it back down and repeat on the other side.
3. Squat to Overhead Press
This combo of a squat and shoulder press works large muscle groups, helping you build strength and burn calories.
- Stand with your feet hip-width apart, holding dumbbells at your shoulders.
- Squat down, then push up through your heels to stand, pressing the dumbbells overhead.
- Lower them back to your shoulders and repeat.
4. Kettlebell Swings
Kettlebell swings are a powerful, high-energy exercise that works your glutes, hamstrings, core, shoulders, and back.
- Stand with feet shoulder-width apart and your back straight.
- Swing the kettlebell up to chest height by thrusting your hips forward, then guide it back down, lowering into a half-squat. That’s one rep.
Also Read: 6-Day Muscle Mass Workout Plan
5. Push-Ups
Push-ups target your chest, shoulders, triceps, and core, making them a great upper-body strength exercise.
- Start in a high plank. Lower your chest towards the floor by bending your elbows, then push back up to the starting position. Keep your body in a straight line throughout.
6. Jumping Lunges
Jumping lunges are a fast-paced lower-body workout that builds your quads, hamstrings, glutes, and calves while improving balance and stability.
- Start in a lunge position, jump up, switch legs in mid-air, and land with the opposite leg forward. Continue alternating jumps.
Need More Ideas?
For more tips on gaining muscle and strength, visit our How to Build Muscle hub, where you’ll find advice, workouts, and a Weight Training for Beginners guide. You can also explore our HIIT hub for more workout ideas, including an upper-body HIIT routine tailored for both men and women.