{"id":18395,"date":"2022-02-03T14:03:51","date_gmt":"2022-02-03T08:33:51","guid":{"rendered":"https:\/\/www.justfit.lk\/?p=18395"},"modified":"2022-09-23T12:10:28","modified_gmt":"2022-09-23T06:40:28","slug":"top-7-hiit-workouts-for-lean-muscle-growth","status":"publish","type":"post","link":"https:\/\/www.justfit.lk\/si\/top-7-hiit-workouts-for-lean-muscle-growth\/","title":{"rendered":"7 High-Intensity Workouts for Greater Lean Muscle Growth"},"content":{"rendered":"<p style=\"text-align: justify;\">Most people quit exercising because they feel like they don&#8217;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&#8217;re talking about high-intensity interval training (HIIT).<\/p>\n<p style=\"text-align: justify;\">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.<\/p>\n<p style=\"text-align: justify;\">Up your strength and add more lean muscle mass with these seven HIIT workouts!<\/p>\n<h3 style=\"text-align: center;\"><strong>Top 7 HIIT Workouts for Lean Muscle Growth<\/strong><\/h3>\n<h4><strong>1. Burpee Mayhem<\/strong><\/h4>\n<div style=\"position: relative; width: 100%; height: 0; padding-top: 56.2500%; padding-bottom: 48px; box-shadow: 0 2px 8px 0 rgba(63,69,81,0.16); margin-top: 1.6em; margin-bottom: 0.9em; overflow: hidden; border-radius: 8px; will-change: transform;\"><iframe style=\"position: absolute; width: 100%; height: 100%; top: 0; left: 0; border: none; padding: 0; margin: 0;\" src=\"https:\/\/www.canva.com\/design\/DAE3SGk-qdo\/watch?embed\" allowfullscreen=\"allowfullscreen\"><br \/>\n<\/iframe><\/div>\n<p style=\"text-align: justify;\">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.<\/p>\n<p style=\"text-align: justify;\">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.<\/p>\n<p style=\"text-align: justify;\"><strong>Workout Method<\/strong><\/p>\n<p style=\"text-align: justify;\"><span style=\"color: #808080;\"><strong><em>Do the circuit 5 times, rest 1-2 min after each round of the circuit.<\/em><\/strong><\/span><\/p>\n<ul>\n<li>Pull ups &#8211; As many as you can perform in 30 seconds<\/li>\n<li>Jumping Jacks &#8211; 60 reps<\/li>\n<li>Burpees &#8211; 20 reps<\/li>\n<li>Rest and repeat<\/li>\n<\/ul>\n<h4><strong style=\"text-align: justify;\">2. Chest Crusher<\/strong><\/h4>\n<div style=\"position: relative; width: 100%; height: 0; padding-top: 56.2500%; padding-bottom: 48px; box-shadow: 0 2px 8px 0 rgba(63,69,81,0.16); margin-top: 1.6em; margin-bottom: 0.9em; overflow: hidden; border-radius: 8px; will-change: transform;\"><iframe style=\"position: absolute; width: 100%; height: 100%; top: 0; left: 0; border: none; padding: 0; margin: 0;\" src=\"https:\/\/www.canva.com\/design\/DAE3SCZQxcg\/watch?embed\" allowfullscreen=\"allowfullscreen\"><br \/>\n<\/iframe><\/div>\n<p style=\"text-align: justify;\">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 <a title=\"Bodybuilding Supplements\" href=\"https:\/\/www.justfit.lk\/bodybuilding-supplements\/\" target=\"_blank\" rel=\"noopener\">bodybuilding<\/a> 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.<\/p>\n<p style=\"text-align: justify;\"><strong>Workout Method<\/strong><\/p>\n<p style=\"text-align: justify;\"><em><strong><span style=\"color: #808080;\">Do 4 to 5 circuits; rest 1-2 min after each round of the circuit<\/span><\/strong><\/em><\/p>\n<ul>\n<li>Jump Rope &#8211; 1 min<\/li>\n<li>Dips &#8211; 10 -15 reps<\/li>\n<li>High Knees &#8211; 30 reps with each knee<\/li>\n<li>Bicep Curls &#8211; 12-15 reps<\/li>\n<li>Rest and repeat<\/li>\n<\/ul>\n<h4><strong style=\"text-align: justify;\">3. Mountain Finisher<\/strong><\/h4>\n<div style=\"position: relative; width: 100%; height: 0; padding-top: 56.2500%; padding-bottom: 48px; box-shadow: 0 2px 8px 0 rgba(63,69,81,0.16); margin-top: 1.6em; margin-bottom: 0.9em; overflow: hidden; border-radius: 8px; will-change: transform;\"><iframe style=\"position: absolute; width: 100%; height: 100%; top: 0; left: 0; border: none; padding: 0; margin: 0;\" src=\"https:\/\/www.canva.com\/design\/DAE3SNgzdcM\/watch?embed\" allowfullscreen=\"allowfullscreen\"><br \/>\n<\/iframe><\/div>\n<p style=\"text-align: justify;\">The mountain finisher workout is one of the powerful HIIT workouts that combine both upper and lower body training, and there&#8217;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.<\/p>\n<p style=\"text-align: justify;\"><strong>Workout Method<\/strong><\/p>\n<p style=\"text-align: justify;\"><em><span style=\"color: #808080;\"><strong>Do 4 to 5 circuits; rest 1-2 min after each round of the circuit<\/strong><\/span><\/em><\/p>\n<ul>\n<li>Mountain Climbers &#8211; 50 reps<\/li>\n<li>Push Ups &#8211; 20-30 reps<\/li>\n<li>Plank &#8211; 45 sec &#8211; 1 min<\/li>\n<li>Jump Rope &#8211; 1 min<\/li>\n<li>Rest and repeat<\/li>\n<\/ul>\n<h4><strong style=\"text-align: justify;\">4. HIIT Ab Workout<\/strong><\/h4>\n<div style=\"position: relative; width: 100%; height: 0; padding-top: 56.2500%; padding-bottom: 48px; box-shadow: 0 2px 8px 0 rgba(63,69,81,0.16); margin-top: 1.6em; margin-bottom: 0.9em; overflow: hidden; border-radius: 8px; will-change: transform;\"><iframe style=\"position: absolute; width: 100%; height: 100%; top: 0; left: 0; border: none; padding: 0; margin: 0;\" src=\"https:\/\/www.canva.com\/design\/DAE3SLCcOc8\/watch?embed\" allowfullscreen=\"allowfullscreen\"><br \/>\n<\/iframe><\/div>\n<p style=\"text-align: justify;\">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.<\/p>\n<p style=\"text-align: justify;\"><strong>Workout Method<\/strong><\/p>\n<p style=\"text-align: justify;\"><em><strong><span style=\"color: #808080;\">Do 4 to 5 circuits; rest only 1 min after each round of the circuit<\/span><\/strong><\/em><\/p>\n<ul>\n<li>Crunches &#8211; 50 reps<\/li>\n<li>Bicycle Crunches &#8211; 45 secs<\/li>\n<li>Sit-ups &#8211; 15 reps<\/li>\n<li>Hanging Knee Raises &#8211; 15 reps<\/li>\n<li>Oblique Crunches &#8211; 15-20 reps for each side<\/li>\n<li>Half-Burpees &#8211; 30 secs<\/li>\n<li>Rest and repeat<\/li>\n<\/ul>\n<h4><strong style=\"text-align: justify;\">5. HIIT Lower Body Workout<\/strong><\/h4>\n<div style=\"position: relative; width: 100%; height: 0; padding-top: 56.2500%; padding-bottom: 48px; box-shadow: 0 2px 8px 0 rgba(63,69,81,0.16); margin-top: 1.6em; margin-bottom: 0.9em; overflow: hidden; border-radius: 8px; will-change: transform;\"><iframe style=\"position: absolute; width: 100%; height: 100%; top: 0; left: 0; border: none; padding: 0; margin: 0;\" src=\"https:\/\/www.canva.com\/design\/DAE3SD-klwk\/watch?embed\" allowfullscreen=\"allowfullscreen\"><br \/>\n<\/iframe><\/div>\n<p style=\"text-align: justify;\">If you haven&#8217;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&#8217;s one of the HIIT workouts for your legs.<\/p>\n<p style=\"text-align: justify;\"><strong>Workout Method<\/strong><\/p>\n<p style=\"text-align: justify;\"><em><strong><span style=\"color: #808080;\">Do 4 to 5 circuits; rest 1-2 min after each round of the circuit<\/span><\/strong><\/em><\/p>\n<ul>\n<li>Sprint &#8211; 10 secs<\/li>\n<li>Squat Jump &#8211; 45 secs<\/li>\n<li>Lunges &#8211; 20 for each leg<\/li>\n<li>Calf Raises &#8211; 40-50 reps<\/li>\n<li>Rest and repeat<\/li>\n<\/ul>\n<h4><strong style=\"text-align: justify;\">6. HIIT Upper Body Dumbbell Workout<\/strong><\/h4>\n<div style=\"position: relative; width: 100%; height: 0; padding-top: 56.2500%; padding-bottom: 48px; box-shadow: 0 2px 8px 0 rgba(63,69,81,0.16); margin-top: 1.6em; margin-bottom: 0.9em; overflow: hidden; border-radius: 8px; will-change: transform;\"><iframe style=\"position: absolute; width: 100%; height: 100%; top: 0; left: 0; border: none; padding: 0; margin: 0;\" src=\"https:\/\/www.canva.com\/design\/DAE3SH00JGU\/watch?embed\" allowfullscreen=\"allowfullscreen\"><br \/>\n<\/iframe><\/div>\n<p style=\"text-align: justify;\">This is one of the best free weight <a title=\"HIIT Workouts Benefits\" href=\"https:\/\/www.healthline.com\/nutrition\/benefits-of-hiit\" target=\"_blank\" rel=\"nofollow noopener\">HIIT workouts<\/a> designed to get your muscles geared up for preservation while you&#8217;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.<\/p>\n<p style=\"text-align: justify;\"><strong>Workout Method<\/strong><\/p>\n<p style=\"text-align: justify;\"><span style=\"color: #808080;\"><em><strong>Do 4 circuits; rest only 1 min after each round of the circuit<\/strong><\/em><\/span><\/p>\n<ul>\n<li>DB Bench Press &#8211; 12-15 reps<\/li>\n<li>Side Lateral Raises &#8211; 15-20 reps<\/li>\n<li>Bicep Curls &#8211; 10-20 reps<\/li>\n<li>Planks &#8211; 30 to 45 seconds<\/li>\n<li>Rest and repeat<\/li>\n<\/ul>\n<h4><strong style=\"text-align: justify;\">7. Sprint Interval Workout<\/strong><\/h4>\n<div style=\"position: relative; width: 100%; height: 0; padding-top: 56.2500%; padding-bottom: 48px; box-shadow: 0 2px 8px 0 rgba(63,69,81,0.16); margin-top: 1.6em; margin-bottom: 0.9em; overflow: hidden; border-radius: 8px; will-change: transform;\"><iframe style=\"position: absolute; width: 100%; height: 100%; top: 0; left: 0; border: none; padding: 0; margin: 0;\" src=\"https:\/\/www.canva.com\/design\/DAE3SDvm0w8\/watch?embed\" allowfullscreen=\"allowfullscreen\"><br \/>\n<\/iframe><\/div>\n<p style=\"text-align: justify;\">If you&#8217;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&#8217;t overdo the sprints if you rarely go running. Start with 5-10 at then slowly increase the progress with each consecutive workout.<\/p>\n<p style=\"text-align: justify;\"><strong>Workout Method<\/strong><\/p>\n<ul style=\"text-align: justify;\">\n<li>Sprint &#8211; 80 yards in 10 seconds<\/li>\n<li>Rest &#8211; 40-50 sec<\/li>\n<li>Repeat 10-20 times, based on your energy levels and how often you go running.<\/li>\n<\/ul>\n<h4 style=\"text-align: justify;\"><strong>Conclusion<\/strong><\/h4>\n<p style=\"text-align: justify;\">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.<\/p>\n<blockquote>\n<p style=\"text-align: justify;\"><strong>Hope you find the right HIIT workouts for yourself. Let us know your favourite HIIT workout in the comments!<\/strong><\/p>\n<\/blockquote>\n","protected":false},"excerpt":{"rendered":"<p>Most people quit exercising because they feel like they don&#8217;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&#8217;re talking about high-intensity interval training (HIIT). HIIT workouts require participants to perform different [&hellip;]<\/p>\n","protected":false},"author":878,"featured_media":18399,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_bbp_topic_count":0,"_bbp_reply_count":0,"_bbp_total_topic_count":0,"_bbp_total_reply_count":0,"_bbp_voice_count":0,"_bbp_anonymous_reply_count":0,"_bbp_topic_count_hidden":0,"_bbp_reply_count_hidden":0,"_bbp_forum_subforum_count":0,"jnews-multi-image_gallery":[],"jnews_single_post":{"source_name":"","source_url":"","via_name":"","via_url":"","override_template":"1","override":[{"template":"1","single_blog_custom":"","parallax":"1","fullscreen":"1","layout":"right-sidebar","sidebar":"default-sidebar","second_sidebar":"default-sidebar","sticky_sidebar":"1","share_position":"top","share_float_style":"share-monocrhome","show_share_counter":"1","show_view_counter":"1","show_featured":"1","show_post_meta":"1","show_post_author":"1","show_post_author_image":"1","show_post_date":"1","post_date_format":"default","post_date_format_custom":"Y\/m\/d","show_post_category":"1","show_post_reading_time":"1","post_reading_time_wpm":"300","show_zoom_button":"1","zoom_button_out_step":"2","zoom_button_in_step":"3","show_post_tag":"1","show_prev_next_post":"1","show_popup_post":"1","number_popup_post":"1","show_author_box":"0","show_post_related":"0","show_inline_post_related":"0"}],"override_image_size":"0","image_override":[{"single_post_thumbnail_size":"crop-500","single_post_gallery_size":"crop-500"}],"trending_post":"0","trending_post_position":"meta","trending_post_label":"Trending","sponsored_post":"0","sponsored_post_label":"Sponsored by","sponsored_post_name":"","sponsored_post_url":"","sponsored_post_logo_enable":"0","sponsored_post_logo":"","sponsored_post_desc":"","disable_ad":"0"},"jnews_primary_category":{"id":"241"},"jnews_food_recipe":[],"enable_food_recipe":"0","food_recipe_title":"","food_recipe_description":"","food_recipe_serve":"","food_recipe_time":"","food_recipe_prep":"","food_recipe_level":"","food_recipe_keywords":"","food_recipe_category":"","food_recipe_cuisine":"","food_recipe_yield":"","food_recipe_calories":"","enable_print_recipe":"0","ingredient":[{"item":""}],"instruction":"","jnews_social_meta":{"fb_title":"","fb_description":"","fb_image":"","twitter_title":"","twitter_description":"","twitter_image":""},"jnews_review":[],"enable_review":"0","type":"percentage","name":"","summary":"","brand":"","sku":"","good":[{"good_text":""}],"bad":[{"bad_text":""}],"score_override":"","override_value":"","rating":[{"rating_text":"","rating_number":"10"}],"price":[{"shop":"","price":"","link":"","icon":""}],"jnews_override_counter":{"override_view_counter":"1","view_counter_number":"529","override_share_counter":"1","share_counter_number":"497","override_like_counter":"1","like_counter_number":"509","override_dislike_counter":"1","dislike_counter_number":"0"},"jnews_post_split":[],"footnotes":""},"categories":[260],"tags":[2613,2611,2614,2612,2610],"class_list":["post-18395","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-muscle-building","tag-high-intensity-training-bodybuilding","tag-high-intensity-workouts","tag-high-intensity-training-for-muscle-gain","tag-hiit-workout","tag-hiit-workouts"],"amp_enabled":true,"_links":{"self":[{"href":"https:\/\/www.justfit.lk\/si\/wp-json\/wp\/v2\/posts\/18395","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.justfit.lk\/si\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.justfit.lk\/si\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.justfit.lk\/si\/wp-json\/wp\/v2\/users\/878"}],"replies":[{"embeddable":true,"href":"https:\/\/www.justfit.lk\/si\/wp-json\/wp\/v2\/comments?post=18395"}],"version-history":[{"count":0,"href":"https:\/\/www.justfit.lk\/si\/wp-json\/wp\/v2\/posts\/18395\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.justfit.lk\/si\/wp-json\/wp\/v2\/media\/18399"}],"wp:attachment":[{"href":"https:\/\/www.justfit.lk\/si\/wp-json\/wp\/v2\/media?parent=18395"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.justfit.lk\/si\/wp-json\/wp\/v2\/categories?post=18395"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.justfit.lk\/si\/wp-json\/wp\/v2\/tags?post=18395"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}