Top 7 HIIT Workouts For Greater Lean Muscle Growth

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Most people quit exercising because they feel like they don’t have enough time for a regular workout in their busy lifestyle. Well, what if we told you that there is a workout that will make you sweat within 10 minutes? Yes, we’re talking about high-intensity interval training (HIIT).

HIIT workouts require participants to perform different exercises with as much effort as possible for short bursts and then take rest for quick recovery periods. HIIT workout is ideal for consumers looking for greater muscle growth.

Up your strength and add more lean muscle mass with these seven HIIT workouts!

Top 7 HIIT Workouts for Lean Muscle Growth

1. Burpee Mayhem

It sounds funny, right? But, you might think again when you try this HIIT workout, This is one of the HIIT workouts that works perfectly for getting lean muscles faster. This high-intensity training for muscle gain makes you sweat like crazy and gasp for air while giving a workout for your whole body since this workout incorporates both lower and upper body training.

Remember when doing burpees; maintain sound movement patterns such as hinge from the hips and squatting properly to keep a semblance of technique. It will help you protect your low back.

Workout Method

Do the circuit 5 times, rest 1-2 min after each round of the circuit.

Pull ups – As many as you can perform in 30 seconds
Jumping Jacks – 60 reps
Burpees – 20 reps
Rest and repeat

2. Chest Crusher

Looking for the right HIIT workouts to get an amazing chest pump and improve your vascularity across the body? Chest Crusher is the high intensity training for bodybuilding you should try. The main exercise of this HIIT workout circuit is dips, and it will test your mettle after the second and third rounds of the circuit.

Workout Method

Do 4 to 5 circuits; rest 1-2 min after each round of the circuit

Jump Rope – 1 min
Dips – 10 -15 reps
High Knees – 30 reps with each knee
Bicep Curls – 12-15 reps
Rest and repeat

3. Mountain Finisher

The mountain finisher workout is one of the powerful HIIT workouts that combine both upper and lower body training, and there’s also an isometric core exercise in the workout circuit which could be seen as a good cardiovascular relief. Either way, this workout definitely provides a punch.

Workout Method

Do 4 to 5 circuits; rest 1-2 min after each round of the circuit

Mountain Climbers – 50 reps
Push Ups – 20-30 reps
Plank – 45 sec – 1 min
Jump Rope – 1 min
Rest and repeat

4. HIIT Ab Workout

Your aim is to have a flat stomach with powerful belly muscles from the front and the sides? Look no further than this core HIIT Ab Workout that will have you squirming and at the same time make you feel good.

Workout Method

Do 4 to 5 circuits; rest only 1 min after each round of the circuit

Crunches – 50 reps
Bicycle Crunches – 45 secs
Sit-ups – 15 reps
Hanging Knee Raises – 15 reps
Oblique Crunches – 15-20 reps for each side
Half-Burpees – 30 secs
Rest and repeat

5. HIIT Lower Body Workout

If you haven’t done your leg training in a while, you will easily get DOMs (delayed onset muscle soreness). This powerful HIIT workout will get you chiseled and improve your legs muscles if you maintain the consistent. It’s one of the HIIT workouts for your legs.

Workout Method

Do 4 to 5 circuits; rest 1-2 min after each round of the circuit

Sprint – 10 secs
Squat Jump – 45 secs
Lunges – 20 for each leg
Calf Raises – 40-50 reps
Rest and repeat

6. HIIT Upper Body Dumbbell Workout

This is one of the best free weight HIIT workouts designed to get your muscles geared up for preservation while you’re getting a potent calorie-burning effect. You only need a set of dumbbells to do this workout properly. You can do this HIIT workout at your home as well.

Workout Method

Do 4 circuits; rest only 1 min after each round of the circuit

DB Bench Press – 12-15 reps
Side Lateral Raises – 15-20 reps
Bicep Curls – 10-20 reps
Planks – 30 to 45 seconds
Rest and repeat

7. Sprint Interval Workout

If you’re just looking for a running HIIT workout, Sprint Interval Workout is the best choice for you. This is a simple, easy workout variation to follow. Don’t overdo the sprints if you rarely go running. Start with 5-10 at then slowly increase the progress with each consecutive workout.

Workout Method

Sprint – 80 yards in 10 seconds
Rest – 40-50 sec
Repeat 10-20 times, based on your energy levels and how often you go running.

Conclusion

If you have limited time in the day to do exercise, as most people do, these seven HIIT workouts are the best choice for you. By doing high-intensity workouts, you are able to raise your heart rate and tap into fat reserves. This is exactly what you want to be doing when your goal is to increase your lean muscles growth.