Full Body HIIT Workout That Won’t Cause Bulk #2

By Rachael Attard, Updated Jun 9, 2022
hiit workout that won't cause bulk

Hi lovelies,

This is full body HIIT workout for women that won’t cause bulk, and it will still get you lean and toned, and burning lots of calories!

I posted one of these workouts the other day (read here) and lots of you were interested in it. So here is another one :)

HIIT workouts are great, they are quick and super effective. They speed up your metabolism and help you burn those extra calories even after your workout.

But I know that some women can get bulky in their lower body if they do too much HIIT. That’s why I always create HIIT circuits that won’t cause your legs to bulk up.



  • Complete each exercise for 30 seconds, without rest.
  • Once you have completed the full circuit, rest for 2 minutes.
  • Complete 4-5 rounds in total.



hiit workout that won't cause bulk
hiit workout for women

2. SHOULDER TAP PUSH UPS (on toes – use incline to make it easier)

hiit workout for women
iit workout for women


hiit workout for women


high knee runs


hiit workout for women

Good luck! Let me know if you try it!

If you liked this HIIT workout and one of your fitness goals is to get lean and toned without getting bulky, I think you would really like my 3 Steps to Lean Legs Program!

It includes a complete workout and nutrition plan and there are three different versions of the program, one for each body type, so you guys can be sure you’re going to get the best possible results :)

Love Rachael Xx

Tags: full body hiit that won't cause bulk, hiit workout that won't add bulk
Picture of Rachael

Rachael is an Australian born certified personal trainer and nutritionist who holds a Bachelor degree in Science.

After struggling for years to find an exercise and diet program that is tailored to women striving for lean and toned body with no bulk she designed her Lean Legs Program. This program is tailored to each body type and focused on helping women get toned but feminine bodies, without getting bulky.

Her mission is to empower women and help them stay in shape in a healthy and balanced way.

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16 comments on “Full Body HIIT Workout That Won’t Cause Bulk #2”

    Phoi Phung says:

    Hi, I’d like to ask that how many times a week should I do HIIT?

      Diana - Lean Legs Support says:

      Hi lovely,
      If you’re an ectomorph or mesomorph you could do it once or twice a week. If you’re the endomorph type, I wouldn’t recommend doing HIIT, you could do a run or circuit instead! :) xx


    Deanna says:

    I was totally skeptical that this workout was going to get my heart rate up high enough. I don’t think I’ve met a trainer who doesn’t think that burpees are the be-all, end-all of HIIT. Glad I tried this! I was gassed after each circuit!

      Rachael Attard says:

      Hi Deanna, I’m happy to hear that ;) It’s harder than it looks! xx

    Heather says:

    Hi there! I can’t wait to try this out! Do you have any recommended warm ups and cool downs for HIIT?

      Rachael Attard says:

      Hi lovely! I haven’t actually posted any warm ups and cool downs but that is a great idea :) I will write a blog post on that for you xxx

    Kadeeja Wilson says:

    Hi, I have been doing these workouts for the past couple of months and my body is flawless because og you Rachael.

    Thank You. xx

      Rachael Attard says:

      Oh wow, that is amazing hun! Congratulations to you :) Very happy to be able to help! xxx

    Carolina says:

    Hi rachael ! Does dance Zumba cause bulk?

      Rachael Attard says:

      Hi Carolina, no I don’t think it would cause bulk xx

    Melissa S. says:

    I had recently began your other hiit workout that won’t cause bulk and came across this(:
    Would it be more effective to do both workouts or just one (please specify which one)?
    I would also like to know how many times a week to do each exercise(:
    Thank you!!

    Tera Broaddrick says:

    Hi, I was looking at purchasing your skinny legs and flat stomach ebooks. Could I do both of the ebooks at the same time? Or would I need to do one first for 8 weeks then follow with the other?

      Rachael Attard says:

      Hi lovely, I already replied to your email :) xx

    Kisa says:

    Thank you for this new HIIT workout (minus the bulky legs) Rachael ! :D

    I think all the exercices of Jumping Jacks, Front Jacks etc… are safe for not having big quads, but what do you think ?

      Rachael Attard says:

      Hi Kisa, yes I think these style of exercises are fine and shouldn’t bulk up your quads. So feel free to add in these type of exercises! xx