Up your strength and add more mass by taking high intensity workouts up a notch.

Burning fat and building muscle at the same time is difficult—everyone who’s tried knows this. Steady-state cardio is often offered as a way to burn some calories, but it’ll also cut through your gains at the same time.

High-intensity interval training (HIIT) relies on a period of active time, followed by periods of rest. Pushing yourself hard during these periods of activity can do wonders for burning belly fat while also building However, HIIT workouts tend to be the best way to go since they incorporate several different movements, or lean in on one to give you a workout that challenges your body in a unique way. Below are some of the most popular workouts, ensuring that you burn body fat while developing strength and athletic ability.muscle at the same time.

Here’s some high-intensity workouts routine designed to help you build muscle quickly.



Focus on compound exercises that work multiple muscle groups simultaneously. These exercises are efficient at building overall muscle mass. Some examples include squats, deadlifts, bench presses, and overhead presses. Opposing muscle groups like chest and back are ideal for supersetting to promote muscular balance. Not that there’s anything wrong with pairing, say, shoulders and biceps, but opposites always attract with this technique. When supersetting the same muscle group, it’s usually preferred to do the more difficult exercise first.

Tabata protocol

This workout was created by Izumi Tabata, and it’s structured to be around 8 minutes every 3 days or so. To use this workout, you’ll need some sort of cardio equipment such as a rowing machine, elliptical, or stationary bike. After warming up for 2 minutes, increase the tension one level above your warm-up level. Pedal as hard as you can for about 20 seconds, and then recover by pedaling slower for 10 seconds. Repeat this once more, and then do 2 intervals. Once you’ve completed this, decrease the machine’s tension to 0 and go for 2 more minutes.

Strength Training

Aim to lift heavy weights that you can only perform 4-6 repetitions with proper form. This promotes muscle growth. Start with a weight that challenges you and progressively increase it as you get stronger.

Progressive Overload

Continuously increase the weight or resistance you use in your exercises. This forces your muscles to adapt and grow over time. You should aim to increase the weight by small increments every week.

High-Intensity Interval

Training (HIIT): Incorporate HIIT workouts into your routine. These short bursts of intense activity followed by brief rest periods can help you burn fat while preserving muscle mass.

Volume and Frequency

Perform 3-5 sets of each exercise with a rest period of 1-2 minutes between sets. Aim for 3-5 workouts per week to provide enough stimulus for muscle growth.

Track Progress

Keep a workout journal to track your progress, including the weights you lift, repetitions, and sets. This will help you make informed adjustments to your routine.

Why are hit workouts plans so effective?

The truth is that any time you exercise, whether you walk, sprint, or lift weights, your body will burn extra calories compared to being sedentary. You’ll also become fitter. However, different types of exercises and workout formats have proven to be more effective than others when it comes to burning fat and building muscle.

Increasing the intensity of your workouts forces your cardiovascular system to work harder, which means you’ll burn a greater number of calories in a shorter amount of time. Research has found that HIIT workouts also help to improve your VO2 max, which is a measure of “how much oxygen your body can absorb and use during exercise,” according to Healthline.

Additionally, new research is discovering that lifting super heavy isn’t necessarily the only way to increase your muscle mass. Instead, lifting a moderate weight and approaching failure (a point at which you cannot perform another rep) can also improve muscular endurance and help you build lean muscles. Adding resistance movements into your HIIT workout gives you the opportunity to bank a high amount of lifting volume in a short amount of time.

High-intensity workouts can also put your body into EPOC, or excess post-exercise oxygen consumption. Yes, this is a fancy term, but it basically means that your body will need to work hard after your workout to restore your body’s normal levels of oxygen. This, in turn, means your body will keep working hard and burning calories even after your workout is complete.


Remember that building muscle takes time and consistency, and individual results may vary based on factors like genetics, age, and training experience. It’s crucial to listen to your body, avoid overtraining, and prioritize safety to prevent injuries. Consulting with a fitness professional can provide personalized guidance based on your specific goals and needs.