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hiit workout without bulking

Hi lovelies,

This is a full body HIIT workout that won’t cause you to bulk up. But it will still help you to burn lots of calories (both during AND after) :)

FULL BODY HIIT WORKOUT BENEFITS

HIIT stands for high-intensity interval training. You typically do an intense type of exercise for a short period, and then rest. It can seem extreme but it is also very beneficial.

BURNS LOTS OF CALORIES IN A SHORT WORKOUT

HIIT workouts usually last from 10 to 30 minutes, but can give you the same results as a twice as long moderate-intensity workout. For example, if I run for 40 minutes and you do a HIIT workout for 20 minutes, you and I will burn the same number of calories.

So you can save some time and still get great results.

BURNS CALORIES EVEN AFTER THE WORKOUT

With HIIT, you will still continue to burn calories after your workout.

Studies have shown that HIIT increases your metabolism and keeps it that way even hours after you’re done exercising.

Apparently, just two minutes of sprinting can increase your metabolism over 24 hours as much as 30 minutes of running.

HIIT WORKOUT WITHOUT BULKING

HIIT exercises do build muscle, which is a good thing as it helps your metabolism. But doing too much HIIT or the wrong type of HIIT exercises can cause you to gain unwanted bulky muscle.

If you’re a mesomorph or endomorph body type and you’re overdoing it on the leg exercises (squat jumps, burpees, jump lunges, etc), you might see your legs starting to get bulky, rather than slimmer.

If you are not sure about your body type, take my FREE Body Type Quiz.

You will learn your body type in just 2 minutes and you will get tips on how to eat and train to get the best possible results :)

HOW TO COMPLETE THE CIRCUIT

  • Complete each exercise for 40 seconds, and then rest for 20 seconds.
  • Once you have completed 1 round, you can either rest for 1 minute, or go straight into round 2.
  • Aim to complete 3 rounds in total.
  • If it is too difficult, you can just do 2 rounds and then worko your way up to 3 rounds.

WATCH THE WORKOUT VIDEO

THE EXERCISES

1. BENCH HOPS
hiit workout without bulking

2. ADVANCED TOE TOUCHES
hiit workout without bulking

3. HIGH KNEE RUNS
hiit workout without bulking

4. BICYCLE CRUNCHES
hiit workout without bulking

5. STRAIGHT PUNCHES
hiit workout without bulking

6. MOUNTAIN CLIMBERS
hiit workout without bulking

7. BURPEE ROLL UPS
hiit workout without bulking

hiit workout without bulking

If you liked this one, you can check out my other workouts here.

HOW TO GET LEAN LEGS WITHOUT THE BULKINESS

Before, when I didn’t know my body type, I’ve done HIIT routines that included lots of squats, burpees and lunges. They helped me burn tons of calories but they also made my legs too bulky for my own liking.

So I stopped doing those and instead started doing my own HIIT routines, like this one here :)

If the same thing has happened to you, this HIIT workout will be perfect for you!

I should also mention my 3 Steps to Lean Legs Program which is designed to help you slim down your leg without causing bulkiness. There are 3 different versions of my program, one for each of the 3 body types.

We are all different and to get the best possible results we should train and eat according to our body type :)

Hope you like it!

Love Rachael Xx

55 comments on “Full Body HIIT Workout That Won’t Add Bulk”

  • Mia says:

    Hey Rachel,
    I am 17 years old and pretty athletic. I have tried to slim down my muscular thighs by doing many workouts focused on sumo squats and leg lifts. I am used to working out just using just body weight training, not resistance or running. Also, I don’t really have an option to change my diet. What do you suggest for workouts and small diet changes?

    • Mia says:

      I also have a knee injury so running for cardio isn’t the best option

      • Diana - Lean Legs Support says:

        I would suggest doing some extra power walking instead of running as it’s even better for slimming down your legs. :)
        Wishing you all the best! xx

        Love,
        Diana

        • Bianca says:

          Hi
          I am 28 years old and a mother or a 2year old. 1.54cm high and 55kg. Would love to weigh 47kg again..I was always active but never really happy with the way I looked. I am short and bulk very easily and I hate it. I would love to loose 7kg (as I have gained it in the last 7months) and tone but NO BULKING, I want to be fit, toned and lean. I follow a low carb high fat and protein diet and did hiit training for the last 3 months but I bulked and stopped as I hate it.. along with the bulk I gained weight too so feel so fat. I do polefit as well and found that this does not bulk me but I would like some variations to my workout and maybe add some cardio? Just no running… Please please help me.

          I do think that weaning my little girl aid in weight gain again? I feel so aweful and really want to change my body for the better.

          • Diana - Lean Legs Support says:

            Hi lovely,
            We would love to help you as much as we can :) So that’s why we have created the Lean Legs Program!

            Our Program is an 8 week workout and nutrition plan designed to help you get lean and toned without bulking.
            It will help you slim down your entire legs, but will also help you slim and tone your upper body and core too (the workouts are full body).
            It also includes a full meal plan, a separate recipe eBook and demonstration videos.

            You can find out more about it here:

            Lean Legs Program

            Love,
            Diana
            xx

    • Diana - Lean Legs Support says:

      Hi lovely,
      I would recommend downloading our free 7 Day Slim legs Diet and try out some of the recipes. The healthier you eat the better your results will be, but of course you can modify the plan to suit you. You can just use it as a guide, you don’t have to follow it strictly. :)

      As for the workouts, I suggest checking out our YouTube channel with lots of great workout videos.
      Here are some samples of workouts from the Lean Legs Program:

      Day 1 – https://www.rachaelattard.com/free-skinny-legs-ebook-workout-part-1/

      Day 2 – https://www.rachaelattard.com/free-skinny-legs-workout-ebook-day-2/

      Day 3 – https://www.rachaelattard.com/free-skinny-legs-workout-ebook-day-3/

      Love,
      Diana
      xx

  • Amy says:

    Hey Rachel,
    I am trying to slim down my muscular thighs. I am used to doing workouts using just my body weight, but not running. Also, I am pretty young (17) and don’t really have the option to cut down / have a strict diet a lot. What do you recommend for workouts and subtle dieting?

  • Beige says:

    Hi Rachel!

    I am a mesomorph and have recently started exercising. I’m happy that I’ve lost weight, but I started bulking up. What sort of food should I cut down on for my diet?

    • Diana - Lean Legs Support says:

      Hi lovely,
      I would recommend a balanced diet comprised of 40% carbs, 30% fat and 30% protein. Also, try avoiding processed food and eating whole foods instead. If you’re trying to lose weight you should eat about 300-500 calories less than you burn.

      We would love to help you as much as we can :) So that’s why we have created the Lean Legs Program!

      The Lean Legs Program is an 8 week workout and nutrition plan designed to help you get lean and toned without bulking.
      It will help you slim down your legs, but will also help you slim and tone your upper body and core too (the workouts are full body).

      It also includes a full meal plan, a separate recipe eBook and demonstration videos.

      You can find out more about the program here:

      Lean Legs Program

      Love,
      Diana
      xx

  • Stella m says:

    Hi. Im ectomorph . I don’t want to have muscular legs but I want to do hiit. Should I do all of these (1&2&3&4 posts) without doubt. Which one is the best for ectomorph ? I’m so nervous I didn’t know hiit makes me more muscular I started to do hiit I feel really bad I want to have slimming my legs now. What should I do please help Rachel :(

    • Diana - Lean Legs Support says:

      Hi lovely,
      Since you’re an ectomorph, you could definitely do these HIIT workouts about twice a week, they won’t make you bulky.

      We would love to help you as much as we can :) So that’s why we have created the Lean Legs Program!
      The program has been designed to include the perfect type of resistance training and cardio to give you a lean and toned look, without making you bulky.

      It’s an 8 week workout and nutrition plan that will help you slim down your legs, but will also help you slim and tone your upper body and core too (the workouts are full body).

      It’s completely tailored to your body type and it also includes a full meal plan, a separate recipe ebook and demonstration videos.

      If this is what you’re looking for I would definitely recommend giving our program a go. :) You can find out more about it here:

      Lean Legs Program

      Love,
      Diana
      xx

      • Stella says:

        Ah thank you for replied :)

  • Jenn says:

    Hey Rachel,
    Thanks for the amazing workout. I was wondering, will this workout become ineffective after some time if I do it every week (body will get too used to it?) And if it will, how can I modify it to make it more challenging and effective?
    Thanks!

    • Diana - Lean Legs Support says:

      You’re welcome lovely! :)
      I don’t think your body will get used to this workout if you do it once or twice a week, but I definitely recommend adding some variety. If you’d like to make it more challenging, I suggest doing more reps.

      We would love to help you as much as we can :) So that’s why we have created the Lean Legs Program!

      The Program is an 8 week workout and nutrition plan designed to help you get lean and toned without bulking.
      It will help you slim down your legs and reduce cellulite, but will also help you slim and tone your upper body and core too (the workouts are full body).

      It also includes a full meal plan, a separate recipe eBook and demonstration videos.
      You can find out more about the Lean Legs Program here:

      Lean Legs Program

      Love,
      Diana
      xx

  • Abbey says:

    Hi Rachel I am a swimmer and I just started your mesomorph training plan. I was wondering if swimming aligns with the cardio for your mesomoroh program?

    • Diana - Lean Legs Support says:

      Hi lovely,
      Yes, of course :) swimming is a great cardio workout so feel free to add it to your workout routine! xx

      Love,
      Diana

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