8 HIIT Workouts to Add Lean Mass

HIIT (high intensity interval training) workouts have been repeatedly proven to provide the best fat loss results while maintaining lean muscle mass.

There are many reasons why this is the case. The few obvious ones are you get a great muscle stimulus while your heart beat increases enough to elicit an impressive fat burning effect. Depending on your caloric intake, you can really elicit some positive physical results.

Read Before Attempting These Workouts

The thing that I see people often doing with HIIT workouts is focusing too much on speed and not enough on form. If your main aim is to sweat as much as possible, you can simply go out and do sprints without putting too much thinking into it.

The reason why HIIT workouts are effective is exactly because you are training your muscles while also getting the cardiovascular kick necessary to burn fat. It's about maintaining muscle mass as much as it is about losing fat.

If you can't perform an exercise adequately, you're only risking an injury. So either reduce the amount of reps, lower the weight or eliminate it from the circuit.

These are basic workouts that are obviously not customized for individual preferences. You are encouraged to tweak them a little according to your physical capacity and goals that you have in mind.

HIIT Workouts to Help You Burn Fat

1. Burpee Mayhem

Sounds fun right? You might think again when you try it, but it works perfectly for getting lean and mean fast. This circuit workout is designed to make you sweat like crazy and gasp for air while giving you a pump across your body, since it incorporates both lower and upper body training.

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

Complete the circuit 5 times, resting 1-2 minutes after each round

• Pull ups - As many as you can perform with good form in 30 seconds
• Jumping Jacks - 60 reps
• Burpees - 20 reps
• Rest and repeat

2. Mountain Finisher

The mountain finisher workout is another powerful HIIT workout that combines upper and lower body training, and there's also an isometric core exercise which could be seen as a cardiovascular relief within the circuit itself. Either way, it definitely provides a punch.

Complete the circuit 4-5 times, resting 1-2 minutes in between each round

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

3. Chest Crusher

Want to get an amazing chest pump and improve your vascularity across the body? This is the HIIT workout you should try. The main exercise is dips, and it will test your mettle after the second and third round.

Directions - 4-5 circuits, rest 1-2 min

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

4. HIIT Lower Body Workout

If you haven't trained your legs in a while, watch out. You will definitely get a great pump regardless of that, but you could easily get DOMs if you've been out of the game for too long. This powerful HIIT workout will get you chiseled and improve your legs if you go at it consistently.

Directions - 4-5 circuits, 1-2 min rest in between

• Sprint - 10 sec
• Squat Jump - 45 sec
• Lunges - 20 with each leg
• Calf Raises - 40-50 reps
• Rest and repeat

5. HIIT Ab Workout

Want to have a flat stomach with powerful muscle bellies from the front and the sides? Look no further than this core workout that will have you squirming and feeling good at the same time.

Directions - as always, 4-5 circuits, but try to rest only 1 min with this one

• Crunches - 50 reps
• Bicycle Crunches - For 45 sec
• Sit-ups - 15 reps
• Hanging Knee Raises - 15 reps
• Oblique Crunches - 15-20 reps (each side)
• Half-Burpees - 30 sec
• Rest and repeat

6. Sprint Interval Workout

• Sprint - 80 yards in 10 seconds
• Rest - 40-50 sec
• Repeat 10-20 times, depending on your energy levels and how often you run.

Don't overdo the sprints if you rarely run. Start with 5-10 at 75% then slowly progress with each consecutive workout.

7. HIIT Upper Body Dumbbell Workout

This free weight workout is designed to get your muscles geared up for preservation while you're getting a potent calorie burning effect. It requires only a set of dumbbells so you can probably do it at home as well.

Directions - 4 circuits, rest 1 min between

• 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

8. HIIT Heavy Leg Workout

This workout is designed for performing in the gym with a lot of free equipment at hand. 

Directions - 4 circuits, rest 2 min between

• DB Golbet Squat - 15-20 reps
• Leg Press - 12-15 reps
• Leg Curls - Max
• Leg Extensions - Max (but try to hit 25-30 reps, use little weight)
• Rest & repeat