HIIT is a customizable workout routine and designed to be a fast-paced workout, allowing you to get a full-body workout in under an hour. The downside to HIIT is that it requires you to give it 110%. However, with that downside comes tons of benefits. One of these benefits is that HIIT is a great way to lose weight and build some muscle mass at the same time. But what is a good HIIT workout to lose weight and build muscle?

 

We have come up with two different HIIT workouts that you can do to help you lose weight and build some muscle at the same time. The first routine requires no equipment and relies on your body weight. The second requires that you have access to a kettlebell. 

 

Bodyweight Full Body HIIT Workout

One of the significant benefits of this workout is that you can do it at home, and it requires no equipment. With that said, it is essential that you are doing each exercise as fast as you can. At the end of each exercise, take a rest for about 60 seconds before moving on to the next exercise.

 

Part 1 

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  • Walking Lunges for 30 seconds
  • Rest 60 seconds
  • Burpees for 30 seconds
  • Rest 60 Seconds
  • Mountain Climbers for 30 seconds
  • Rest 60 Seconds

Do this section at least four times, afterwards rest for three minutes before moving on.

 

Part 2

  • Pushups for 30 seconds
  • Rest 60 seconds
  • 15-second Sprints (preferably uphill) x2
  • Rest 60 seconds
  • Jump Squats for 30 seconds
  • Rest 60 Seconds

Do this section at least four times to finish your workout. 

 

Kettlebell Full Body HIIT Workout

This kettlebell workout is another great way to lose weight and build muscle. However, this workout focuses more on strength training. Once again, you will want to do each exercise as fast as you can, and after each exercise, rest for about 60 seconds before moving on. 

 

  • Kettlebell Squat for 45 seconds
  • Rest 60 seconds
  • Double Kettlebell Clean and Press for 45 seconds
  • Rest 60 seconds
  • Double Kettlebell Floor Press for 45 seconds
  • Rest 60 seconds
  • Double Kettlebell Front Rack Walk for 45 seconds
  • Rest 60 seconds
  • Double Kettlebell Row for 45 seconds
  • Rest 60 seconds

 

Do this workout at least four times before finishing your workout. In between each set, rest for three minutes.

As you continue to read this article, we will be describing how to do each of the exercises in the workouts we have described above. Furthermore, we will give you a shortlist of benefits that you will gain from doing our HIIT routines.

 

Our HIIT Routine That Will Help You Lose Weight And Build Muscle.

Here we will be describing how to do every exercise in our HIIT routines properly. This will ensure that you are burning as many calories as possible and have the correct form to promote better muscle growth. 

One thing that we did not describe in our routines above is the pre-workout stretch. You must do at least five to ten minutes of stretching and light exercise to get your blood pumping and limber up your limbs and joints. In addition, stretching before any workout will help to prevent soreness and injuries. 

With that said, we have come up with an excellent stretching routine for you. First, do five minutes of light jogging; this will limber up the joints in your lower body. Then do 5 minutes of side shuffles, jumping jacks, high knees, and stretching.

 

Once fully warmed up, you can safely proceed to the actual workout.

First, we will explain the Bodyweight workout we gave you above. While these are the simple two workouts, they can still provide you with plenty of progress in weight loss and strength gain. 

 

BodyWeight Full Body HIIT Workout

 

Part 1

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  • Walking Lunges
  1. Start in a standing position with your feet hip-width apart.
  2. Step forward two to three feet with your right leg
  3. Bend your right knee until your right thigh is parallel with the floor and your left knee is bent, almost touching the floor
  4. Without moving your right leg stand up and move your left leg two to three feet in front of the right leg
  5. Bend your left knee until your left thigh is parallel with the floor and your right knee is bent, nearly touching the floor.

 

  • Burpees
  1. Start in the squat position with your knees bent, back straight, and your feet shoulder-width apart
  2. Lower your hands to the floor in front of you so that they are aligned with your feet
  3. Put your weight on your hands and kick back with your feet ending up in the pushup position
  4. Do one pushup
  5. Once you finish the push-up, jump your legs back forward and return to the starting position
  6. From the squatting position, raise your arms above your head and jump quickly into the air
  7. As soon as you land, return to the squatting position

 

  • Mountain Climbers
  1. Get into the plank position with your arms extended and your feet shoulder-width apart
  2. Pull your right knee as close to your chest as possible
  3. As you extend your right knee back, pull your left knee up to your chest as far as you can

 

Part 2

 

  • Pushups
  1. Get into plank position with your arms extended and your feet together
  2. Bend your elbows until your chest is nearly touching the floor
  3. Push back up to the starting position

 

  • 15 Second Sprints
  1. Run as fast and as hard as you can for 15 seconds
  2. Rest for 5 seconds before making the second sprint
  3. This exercise gives you better results if done on an incline

 

  • Jump Squats
  1. Stand with your feet spread just past your hips and your toes facing slightly outward
  2. Lower your body down into a squat until your thighs are parallel to the floor
  3. Jump up as high and explosively as you can from this position
  4. Once you land, lower your body back down to the squat position

 

Kettlebell Full Body HIIT Workout

  • Kettlebell Squat for 45 seconds
  1. Stand with feet spread shoulder-width apart, holding the kettlebell close to your chest but not touching
  2. Lower your body down into the squat position until your thighs are parallel with the floor
  3. Stand back up into the starting position

 

  • Double Kettlebell Clean and Press for 45 seconds
  1. Pick up the kettlebells and let them swing in between your legs.
  2. Keep your upper arms against your chest and pull the kettlebells up as if starting a lawnmower.
  3. Move the kettlebells into the rack position by doing an uppercut motion letting the kettlebells swing over your hand, landing on your forearms.
  4. From the rack position, press the kettlebells above your head, fully extending your arms.
  5. Drop the weight down smoothly, letting the kettlebells swing in between your legs

 

  • Double Kettlebell Floor Press for 45 seconds
  1. Lay on the ground with your back on the floor, and a kettlebell on either side of you gripped in your hands.
  2. Raise the kettlebells up above your shoulders, fully extending your arms
  3. Lower your arms back to the floor

 

  • Double Kettlebell Front Rack Walk for 45 seconds
  1. Grab a kettlebell in each hand and swing them into the rack position
  2. While holding the kettlebells in the rack position, walk briskly in a straight line about 20 feet
  3. Turn around and walk briskly back to your original position

 

  • Double Kettlebell Row for 45 seconds
  1. Place two kettlebells to your side
  2. Bend over, keeping your knees slightly bent and your back straight
  3. Grab a kettlebell with each hand
  4. While holding the kettlebells, bend your elbows while pulling them past your back
  5. Extend your arms back out in front of you

 

HIIT Workout Benefits

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While doing HIIT, you are potentially gaining tons of benefits. Here we will give you a small list of those benefits you can gain from doing HIIT and the benefits you will gain from doing our HIIT routines.

 

  • HIIT Is a Great Way To Burn Tons Of Calories

While all forms of exercise burn calories as you work out, HIIT is a little different. While doing your HIIT routine, you are burning calories through exercise. However, because of the fast pace nature of HIIT, you are essentially burning all of the oxygen in your system. When you finish your HIIT routine and are done working out, your body will continue to burn calories through the EPOC effect as it works to replenish its oxygen supply.

The EPOC effect can last up to 24 hours, meaning your body can continually burn calories for up to 24 hours as it continuously replenishes its oxygen supply. However, you will burn the highest amount of calories through the EPOC effect in the first 2 hours after your HIIT routine. After the first two hours, the calories you burn through the EPOC effect will continuously decrease. 

 

  • HIIT Is A Fantastic Way To Improve Heart Health

HIIT combines the benefits of cardio and strength training all in one package. You will be strengthening your muscles while also improving your cardiovascular system. Doing HIIT routines will improve blood flow, strengthen your heart. HIIT will also reduce the chance of developing chronic heart issues like heart disease and high cholesterol.

 

  • HIIT Improves Joint And Bone Health

HIIT is made of high-impact exercises, and these high-impact exercises are fantastic for strengthening your bones and joints. In fact, studies have shown that doing high-impact exercises like running and burpees will increase the density of your bones in your lower body and back.

Furthermore, high-impact exercises have been proven to increase overall joint health and prevent joint and bone-related pain and injuries.

 

  • HIIT Is Great For Improving Mental Health

All forms of exercise release endorphins in your brain that positively affect your mental and emotional health. The release of endorphins in your brain helps fight off the effects of stress, anxiety, and depression. Endorphins also help by boosting your overall mood, improving your self-esteem, and increasing your motivation.

 

Final Thoughts

HIIT is a fantastic way to lose weight while also increasing muscle mass. Depending on the workout you come up with, you can see vast improvements in strength or in weight loss. Hopefully, our HIIT workouts have given you the examples you need to make your own HIIT workout. Perhaps our HIIT workouts are perfect for you and lead you to better your health.