Examples of HIIT Exercises for Building Muscle

Discover practical HIIT exercises designed to build muscle effectively and efficiently.
By Taylor

Introduction to HIIT for Muscle Building

High-Intensity Interval Training (HIIT) is a fantastic way to build muscle while also boosting your metabolism and improving cardiovascular fitness. By alternating between intense bursts of exercise and short recovery periods, HIIT not only saves you time but can also lead to impressive muscle gains. Below are three diverse examples of HIIT exercises specifically designed to help you build muscle effectively.

1. Burpee Power Intervals

Burpees are a full-body exercise that challenges multiple muscle groups while also elevating your heart rate. This makes them perfect for HIIT workouts focused on muscle building.

In this example, you will perform burpees in intervals to maximize muscle engagement and endurance.

Start with 30 seconds of intense burpees, followed by 30 seconds of rest. Repeat this cycle for 4-5 rounds.

To perform a burpee:

  1. Stand tall with your feet shoulder-width apart.
  2. Lower your body into a squat, placing your hands on the floor.
  3. Jump your feet back into a plank position, keeping your body in a straight line.
  4. Perform a push-up (optional).
  5. Jump your feet back to your hands and explosively jump into the air, reaching your arms overhead.

Notes: You can modify the burpee by stepping back instead of jumping if you’re a beginner, or adding a dumbbell for extra resistance to increase the challenge.

2. Dumbbell Thrusters

Dumbbell thrusters are another excellent HIIT exercise that targets both your upper and lower body. They combine a squat and a shoulder press, making them effective for building muscle.

Perform thrusters in intervals of 40 seconds of work followed by 20 seconds of rest, for a total of 5 rounds.

To perform a dumbbell thruster:

  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height.
  2. Lower into a squat, keeping your chest up and elbows inside your knees.
  3. As you rise from the squat, press the dumbbells overhead in one fluid motion.
  4. Lower the dumbbells back to shoulder height and repeat.

Notes: Choose a weight that challenges you, but allows you to maintain good form. If you’re a beginner, you can use lighter weights or perform the exercise without weights to practice the movement.

3. Kettlebell Swings

Kettlebell swings are a dynamic, explosive movement that builds strength in your posterior chain, including your glutes, hamstrings, and lower back.

For this HIIT routine, perform kettlebell swings for 30 seconds, then rest for 30 seconds. Aim for 4-5 rounds.

To perform a kettlebell swing:

  1. Stand with your feet slightly wider than shoulder-width apart, holding a kettlebell with both hands in front of you.
  2. Hinge at your hips and lower the kettlebell between your legs.
  3. Thrust your hips forward and swing the kettlebell up to shoulder height, keeping your arms straight.
  4. Let the kettlebell swing back down between your legs and repeat.

Notes: Focus on generating power from your hips rather than using your arms to lift the kettlebell. If you’re new to this exercise, start with a lighter kettlebell or practice the movement without weight to master your form before adding resistance.

By incorporating these examples of HIIT exercises for building muscle into your training regimen, you’ll not only enhance your strength but also keep your workouts fun and engaging. Happy training!