High-intensity interval training, HIIT, is all about working hard in short amounts of time followed by a rest period. It’s one of the most popular exercises as it’s a high-calorie burn in a short amount of time. But, can you build muscle with HIIT workouts?
The answer is yes. Certain types of HIIT workouts are better at helping you build muscle and to build muscle, you should focus on strength training instead of doing mostly cardio exercises. Moves like squats, lunges, and single-leg deadlifts can help you build muscle.
To build muscle, focus on your work-to-rest ratio. If you’re new to training, start with a 1:2 or 1:1 work-to-rest ratio. If you’re more advanced, try a 1:1, 2:1, or 3:1 work-to-rest ratio. Your rest shouldn’t be too long and it should be between 30 to 60 seconds in between each exercise and one to three minutes of rest between each circuit/round.
Another focus should be on incorporating compound exercises, which are movements that work large muscle groups at once. To build muscle during HIIT workouts, you don’t need to use weights and if you do use them, make sure you are maintaining proper form.
To start seeing results, it should take a minimum of about four to six weeks, but it can take up to six to eight weeks. Ideally, you should do three HIIT workout a week on non-consecutive days to see results.
