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I get a lot of questions about HIIT (high-intensity interval training) and specifically how to do HIIT workouts without the fear of getting bulky.

If you’ve been following my blog or Instagram, you know I am a big fan of HIIT for losing weight (my favourite one is interval running).

But, I do advise the girls who want to get lean legs and prefer a slimmer look to not overdo it.

The reason is that most of the HIIT workouts I see online are focused on leg exercises such as burpees, jump lunges, jump squats, box jumps etc.

HIIT is not necessary for getting lean legs (if that is your main goal) as it can often cause your thighs to bulk up (especially the endomorph body type).

This is why I wanted to share with you this full-body HIIT workout for women that won’t cause you to bulk up.

But, it will still help you to burn lots of calories (both during AND after).

In addition, I’ve covered the rest of the questions related to HIIT and its benefits.

If you want to jump straight to the workout, scroll down for the video, below.

BENEFITS OF A FULL BODY HIIT WORKOUT FOR WOMEN

full body hiit benefits

1. HIIT BURNS A LOT OF CALORIES

HIIT workouts usually last from 10 to 30 minutes, but they can give you the same results as a twice as long moderate-intensity workout.

For example, if you run for 40 minutes, and I do a HIIT workout for 20 minutes, you and I will burn the same number of calories.

This means doing a HIIT workout will save you some time and give you great results.

2. HIIT 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.

THE BEST HIIT WORKOUT FOR WOMEN (THAT WON’T MAKE YOU BULKY)

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.

FULL BODY HIIT WORKOUT FOR WOMEN [VIDEO]

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 work your way up to 3 rounds. 

HIIT EXERCISES FROM THE VIDEO

1. BENCH HOPS

bench hops hiit no bulking

2. ADVANCED TOE TOUCHES

advanced toe touches hiit get lean

3. HIGH KNEE RUNS

high knee runs hiit

4. BICYCLE CRUNCHES

bicycle crunches hiit

5. STRAIGHT PUNCHES

straight punches hiit

6. MOUNTAIN CLIMBERS

mountain climbers hiit

7. ROLL UPS

rols up hiit no bulking

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

FAQ ABOUT HIIT

DOES HIIT BURN FAT?

I used to do a lot of HIIT that included squats, burpees and lunges. And at first, I loved it! It was helping me lose belly fat quicker, and I always felt great after a good HIIT session! 

But does HIIT actually burn fat?

To answer simply, no, HIIT typically DOESN’T burn fat. But it does increase your anaerobic threshold.

Let me explain. 

When you exercise at a lower intensity, you’re in the so-called aerobic or fat burning zone where you actually burn FAT

And when you do more strenuous workouts (like HIIT) you get in the anaerobic zone where your body burns carbs.

You’re typically in the anaerobic zone when you do HIIT or weights and in the aerobic (fat burning) zone when you do low-intensity cardio like walking.

So, if your anaerobic threshold is higher, your body will stay in the aerobic (fat-burning) zone for longer. 

Basically, it means you’ll burn more fat while doing lower intensity workouts.

WILL HIIT MAKE ME BULKY?

I love doing HIIT, but I know that some HIIT routines CAN build too much muscle in the lower body. 

And this is especially true for 2 out of 3 female body types.

Some women, myself included, actually have issues with building too much muscle, so if you feel like traditional HIIT is making you bulky, you are probably right.

When I just started doing HIIT, it gave me amazing results. However, after some time, I noticed something that I really didn’t like. 

Because it had lots of squats and burpees, HIIT was making my thighs grow instead of making them smaller

And I expected that it would help me lose inner thigh fat and make my thighs smaller. Boy, was I wrong!

So, I thought I should do even more HIIT, to get the results I wanted. 

But the more I did it, the bigger my thighs. It made me feel so frustrated! I tried talking to other PT’s, but they weren’t very understanding, which made me feel even worse.

Luckily, that all changed when I started learning about different body types. I then realized my body type (mesomorph) builds muscles very easily. 

At first, I didn’t like it because it meant I couldn’t do some types of training, like HIIT. But since I knew HIIT had many benefits, I wanted to be able to do it without the fear of getting bigger. 

Since then, I’ve designed workout programs and guides for girls that want to get lean and toned but have a tendency to add too much muscle with a standard exercise regime.

HOW OFTEN SHOULD I DO HIIT?

It really depends on what is your workout and diet regime in general and what are your fitness goals overall.

If you’re trying to get lean legs, in particular, I advise doing HIIT only once a week. Read my blog post for more details about how to use HIIT to slim down legs.

If you’re trying to lose weight and improve your fitness levels overall (and you’re not too worried about bulking up your legs), I’d advise doing HIIT two or three times a week.

And for the best results, I recommend doing it first thing in the morning on an empty stomach (also known as fasted cardio).

HOW LONG DOES IT TAKE TO SEE THE RESULTS FROM HIIT?

Assuming your diet is also mostly very healthy, you should normally see results from doing HIIT workouts a few times per week after 4-5 weeks.

I also recommend incorporating resistance training together with HIIT as it will help you lose weight and get toned much faster.

If you’re looking for workouts that will help you get lean & toned, check out this full-body workout you can do at home:

HOW TO GET LEAN LEGS WITHOUT THE FEAR OF BULKING UP

If you are looking for the best way to get slim down your thighs and overall body without getting too muscular, you should definitely check out my Lean Legs Program 1.

My program includes a well-balanced 8-week workout. It is designed to get you in the best shape of your life without fear of adding too much muscle to your body frame.

Each week of the program, you can find one full-body HIIT workout similar to the first one above, so if you’re a big fan of interval training, it will definitely work for you.

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

That’s why I designed 3 different versions of my program, one for each of the 3 body types.

I hope you like it!

Love,

Rachael xx

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.

84 Responses

  1. This has brought so much peace to my head.
    My main workouts were running and swimming and occasional strength. But them I quit the gym during the start of covid because i didnt want to pay for the gym and be forced to workout in a mask….

    SO i bought a peloton and its been two years that i have been using that as my gym. I fell in love with HIIT rides and tabata rides and even HIIT runs!

    Now that summer is here i got my clothes out…. I dont fit in my shorts or bathing suit bottoms !!! My legs are bigger and my thighs touch when i walk!!! And i weigh a lot more !!! Ive been so upset thinking i got fat, then I stumbled upon this !!! Ive been doing solely HIIT workouts for the past 2 years and had no idea it would bulk me up like this!! Lol

    1. Hey lovely! The key is to follow the right light-resistance workouts for your body type and eat at a calorie deficit. I highly recommend that you check out our 3 Steps To Lean Legs Program. We have designed the Lean Legs Program to include the perfect type of resistance training + cardio to give you lean and toned legs, without making you bulky. If this is something you’re looking for, then I would definitely recommend giving my program a go :)

  2. Are there alternatives for some of the moves? Specifically the advanced toe touches and roll-ups? Thank you!

    1. Hi lovely! If you’re having some difficulties in following these exercises, feel free to make some modifications. You can also skip it and repeat the other exercises. I hope this helps! :)

  3. Hi! Will doing this workout video bulk up my calves? I already have really big calf muscles 🥲 Thank you!

    1. Hi lovely! It shouldn’t cause any bulkiness on your legs but if you’re an endomorph and your goal is to slim down your legs, it would be best if you avoid HIIT workouts. :)

  4. If my version of HIIT is sprinting for 30 secs and walking for 30 sec for a total of 15 mins will that make my legs bigger if say I did it 3 times a week? I am a endomorph.

    1. Hi lovely,

      If you’re an endomorph, it would be best if you avoid any type of HIIT workouts or very intense exercises because they can cause unwanted bulkiness. To know the right type of workouts and diet for your body type, feel free to give this detailed blog post a read. I’m sure that you’ll find it very useful. :)

      Love,
      Len

  5. Hi! How are you doing? I’m confused, I’ve seen Rachel’s HIIT videos for not bulking and there are some in which she does like half burpees (without the push up), jumping lunges, jump squats and even normal squats with a light weight between her legs. Can you do these things without bulking legs?

    1. Hi lovely,

      Thanks for reaching out! <3

      Rachael modified and designed her workouts so they will still remain low-impact and won't cause any bulkiness. Feel free to try them out. If you need help or tips, you can reach out to us at info@rachaelattard.com :)

      Love,
      Len

  6. Hi, I have a question. I’m an endomorph body type and I’ve read so much about it but I always get confused. I want to lose weight, get lean and slim legs without bulking up from hiit workouts. I like doing hiit but I’m always afraid to get that bulky legs so I’ve stopped doing it. I only do the resistance training from the video course. I don’t know if that’s the right thing to do. So I want it to ask if I can do a hiit workout as a endomorph body type and how often should I do it.
    Thank you for the program❤

    1. Hi lovely,

      thanks for reaching out! <3

      Rachael doesn't recommend HIIT for endomorphs because it tends to cause bulkiness for that body type. It's best to follow the Video Course as close as possible for the best results :) Also, make sure that you're walking at least 5 times per week, 10,000 steps per day <3

      I hope this helps, please let me know if you have any questions! xx

      Love,
      Sanja

  7. hi love ♡
    just wanted to tell you your blog is amazing like amazing amazing like wooow ♡♡♡
    and thank you so much 💓

  8. oh my god thank you so much , everything just make sense now to me , I have born with asthma I was on drugs of cortisol most of my child hood that lead to alot of health problems but in that time I was so young and my parents were not that much educated, it effected me so badly I just thought this how I was born “you know” obese kid , then I joined gymnastics in middle school and my medication stopped in that time I was in my best health . then I changed school changed city and I was in high-school and I started to have health problems more and more , and when I joined college I was my highest weight ,but what is confusing that every time i try to go to a nutritionist they find out that my testosterone is high than estrogen and however I am obese I wight 120kg and I am only 5’3 i have alot of muscle mass compared to my weight I have 86kg of muscle mass i do exercise and try to lose weight but I always just get bulkier and heavier in weight, and I prefer lean body shape for my height. everything iam on diet I just get the result of my gain muscles and being strong but I am not getting any smaller in size 🙃 . your words makes alot of sense because I am an hourglass (mesomorph) body type i always had bulky Butt bulky legs and arms I even they gain muscle really fast and I loss weight fast and gain it fast too , I Am in my 20s and I have been taking my health very seriously because I do my best to improve it I always wanted to do horse riding and yoga
    that needs lean muscles . I have been searching more and more about the perfect diet for me and your information just completed perfectly for what I exactly should do to get that lean muscle and what I shouldn’t do . ♡♡♡
    THANK YOU SO MUCH.

    1. Hi lovely <3

      thanks for reaching out!

      I'm so happy that you're enjoying Rachael's blogs!

      It's super important to get your hormones balanced because it can have a huge effect on weight gain. Also, do you know your body type? If not, no worries! You can take Rachael's free body type quiz here. Once I know your body type, I’ll gladly provide you with tips and advice :) You can also email us at info@rachaelattard.com xx

      Love,
      Sanja

  9. hi, I’m so excited to start this! I’ve never done HIIT before so I decided to try this workout because I don’t want to bulk, just some very very light toning and definition! I have one question, approximately how many kcal will I burn by doing one round of this??

    1. Hey lovely,

      Thanks for reaching out! :)

      It is hard to tell that because everyone practices it a bit differently in terms of engagement, repetition, and ability to do it exactly the same as the video.
      This leads to a different amount of calories burned.

      I suggest that you use any app that tracks the calories you burn while working out and give it a try yourself. That way you will be sure of the amount of burned calories. :)

      Enjoy the workout, hun! xx

      Love,
      Ana

  10. hi so i am 17 and an mesomorph and really excited to start this because i’ve always struggled with my weight and body.

    1. Hi lovely,

      Thank you for reaching out! :)

      ​Since you are 17 years old, your body is still going through a lot of transformations so ​if you want to lose weight, it’s best you talk to your parents so they can get you an appointment with a specialist. A nutritionist can advise you on your nutrition and workouts so that you can achieve the results you wish in a healthy way that suits your age.

      Wishing you the best of luck! xx
      Sanja

    1. Hi lovely,

      It’s hard to just give broad advice on kettlebells because it really depends on what type of exercises you’re doing in the kettlebell classes.
      If there are lots of squats and lunges, this might bulk up your legs.
      But also everyone is different. :)
      You can continue doing it and just monitor how your legs change. If you think they start becoming too bulky, then perhaps stop.
      But if you’re happy with the results, feel free to continue :)

      Love,
      Ana

    1. Hey lovely,

      I don’t recommend these exercises for you since you are still so young and developing.
      You will have plenty of time to tone your body once it’s fully developed. :)

      Love,
      Ana

  11. Hi. Im a tall endomorph. I am around 5’9” or so and I am around 155 lbs. Is that fat? My stomach and arms aren’t my concern(although my arms are kind of flabby and I don’t exactly have abs) but my thighs are huge. I don’t need to have a thigh gap but I just want my legs to stop jigglying whenever I walk! And also, my thighs aren’t wide in size, they just look like fat. Like if you were to look at it from the front it would be like ( ) ( ) but from the side it would be be like a huge curve. Its like I have so much front thigh fat and I’ve tried running, hiit, lunges,squats and now I have too much mucles in my thighs. Is there some way I can lose weight and get thigher thighs without the program? My mom and my friends also teases me about how big of a butt I have but I don’t want a big butt or a big booty. Is there some way that I can get rid of my thigh fat and my big butt without the lean legs program? I want to try it out when I get older but I just don’t have the money for it right now. Thank you so much.

  12. Hey, I’m 5’1 short endomoph , can I do slow jog daily instead of walking , at the speed of 6km/hr staying in 70-80% heart rate zone (cardio zone) , to slim down my lower body ?
    Will it help and not cause bulkiness in quads?
    Also , can we do low impact- high intensity cardio session thrice a week that doesn’t include squats or lunges or burpees,to slim down thighs??
    What would you suggest?
    Thanks 😊😊

    1. Hi lovely!

      Thanks for reaching out<3

      Rachael recommends walking at least 5 days per week for 45 minutes per walk. You should combine low-intensity cardio (walking) with at least 2-3 days of moderate-high intensity cardio only. Running at a steady pace and on a flat surface will work best for your body type and will help you achieve fat loss in your lower body and slim down your legs.

      I hope this helps! If you have any questions, please let me know! xx

      Love,
      Sanja

  13. 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?

        1. 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.

          1. 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

    1. 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

  14. 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?

    1. 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

  15. 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?

    1. 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

  16. 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 :(

    1. 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

  17. 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!

    1. 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

  18. 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?

  19. Hi Rachael

    I was wondering would yoga be a good form of exercise to do in order to not bulk out or gain too much muscle on ones legs? Follower by just walking and of course daily running.

    1. Hi lovely,
      Yoga is amazing for your body and it also helps relieve stress :) so we highly recommend it.
      Depending on what type of yoga you do, it shouldn’t make your legs bulky. It should help you gain lean muscle instead.

      We’ve designed our Lean Legs Program to include the perfect type of resistance training + cardio to give you a lean and toned look, without making you bulky. If this is something you’re looking for, then I would definitely recommend giving our program a go :)

      The Program is an 8 week workout and nutrition plan designed to 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 Lean Legs Program here:

      Lean Legs Program

      For more helpful info please have a read of this blog post:

      https://www.rachaelattard.com/yoga-for-lean-muscle/

      Love,
      Diana
      xx

  20. Hi!

    So I’ve been following an exercise regimen based on the mesomorph guidelines on your blog. I’ve been tracking for a year (feb 2016 -feb 2017) and have been doing the following: 3 days pilates types exercises, 2 days running 1-day kickboxing/higher intensity. I haven’t seen much difference in my legs or in measurements and seem to stay stagnant. I seemed to notice a slight dip, in the beginning, but the widest part of my leg seems to stay at around 49-50 cm. I was wondering if you have any suggestions? I was thinking I should do more kickboxing and only 1 run day. I was doing walking in the morning for half that year, but I live in a cold place for school and going to the gym is now less convenient, but I do walk a lot during the day. I was wondering if walking in place/light marching would do the same effect?

    for reference, I am 160 cm and US size 0-2 and weigh 128 pounds

    1. Hi lovely, I would definitely make sure you’re walking as much as you can! Walking in place doesn’t have the same effect as you need to be taking strides. When you don’t have a lot of weight to lose, it is quite tough to slim down any further. Your workouts sound great. You can add more kickboxing to have some higher intensity workouts which will help burn more calories. And I would focus on diet as when you’re trying to lose weight, it’s about 70% related to diet. Good luck! xx

  21. hello Rachel! :D I’ve been into ballet workouts since the start of February and was contemplating on adding the barre workout in my routine. But since you advised to do floor exercises when it comes to leg workouts I’m having second thoughts because it focuses on standing and doing lots of pliets. Do you think it will make my leg muscles bulk up?

    I also want to say thank you for the wonderful advises that you give here on your blog. My muscles really stop bulking up after following your advises. I didn’t know that different body types can’t do the same exercise and expect the same outcome. Well, I didn’t even know that I was mesomorph to begin with. :))

    1. Hi lovely, aww you’re welcome! Barre classes can be really great! It depends on what kind of routines the teacher does, and also how easily your legs build muscle. I would give barre a try and see how your body responds :) xx

  22. Hi i have a question i think i’m an endomorph and if i will do your hiit workouts 3x a week will my arms and legs bulk up?

    1. Hi Lisa, I’m releasing a revised version in the next 2 days with HIIT workouts included. However the HIIT is only in the ectomorph and mesomorph programs (not endomorph) xx

  23. hi, im a skinny-fat, i weight 60, just turned 23 yesterday & i wish to suicide,nothing is working for me, some say get lean some say cut first don’t know what to do plz help me
    with a diet plan & workout
    i want to start from scratch

    1. Hi lovely, I’m very sorry to hear about your struggles. Please seek help for these issues – I can’t urge that enough. From either a loved one or a counsellor. You don’t need to do anything too extreme to lose weight. Eat at a slight calorie deficit (200-500 calorie deficit) and exercise around 5 times per week (a mix of cardio and these type of HIIT workouts is a great place to start!) and be consistent for at least 4 weeks minimum to see results. I do have a program you can follow if you that makes it easier for you – have a look at my Skinny Legs eBook hun. I hope you are doing better soon xx

  24. I do feel my quads burning when i do my 45 minutes power walk included in your ebook for endomorphs because I walk fast – mediym.
    Will that bulk me up please as i am trying to lean out

    1. No it shouldn’t bulk you up if you’re just walking and it’s on a flat surface. Walking uses your legs so you will feel some soreness in your muscles – try to do a really good stretch afterwards! xx

  25. Got a question. I noticed that after 6 days of running, my stomach began to really bloat! like im 3 months pregnant. Ive researched about it and found out that its because I was running 5 minutes after drinking water first thing in the morning. How do I run without my stomach sticking out?

    1. Hi there, I have actually never heard of this before! So I’m not sure I can provide much advice, sorry :( Perhaps it would be better to just walk first thing in the morning and then do running later in the day? xx

  26. Thank you so much for posting this!
    I have really been wanting to lose weight, but didn’t know where to start. I am most insecure about my legs so I have asked before how to get them slimmer without bulk, and was linked to this blogpost. I’ll have to try it out !!
    I do have a few questions, though.
    1. How many days a week should I complete this exercise?
    2. By three rounds, do you mean three rounds a day, and nothing else? (if there are other exercises I should add please tell me which)
    3. When would be the best time to complete this exercise? ( in the morning on an empty stomach? afternoon before/after lunch? evening before/after dinner?)
    Thank you!

    1. Hi Melissa – you’re very welcome! To answer your question:
      1. I would only complete this exercise once per week, and then on the other days I would do cardio (running / walking) and other resistance style training (read blog posts here and here for some ideas).
      2. Yes I mean do 3 rounds, straight after each other. You can do 4 or 5 rounds if you’re feeing up to it! Otherwise if you want more, I would do some walking!
      3. Time of day doesn’t matter too much so just do it whenever you can fit it in :)
      Good luck! xx

      1. I’ve been trying this workout for about two to three weeks, doing it about twice a week because I can’t always go out for a walk.
        It’s been really hard for me…
        I can’t seem to do more than 5 bench hops before feeling really weak. I then take a second or two to catch my breath, then do another 3, and so on.
        I then feel weak at the advanced toe touches, and even more at the bicycle crunches.
        I also can’t seem to do the burpee roll ups without keeping my legs apart, making it easier to stand.
        During the first week I was only able to barely finish 1 round with many breaks in between. I tried more and now I’m able to do 2. I would be able to finish 3 if I take a longer break after the second round.
        Is is normal to feel this way when you’re starting out? Are there any tips you can give me to not feel so weak during the workouts? Sorry.

  27. Good advice but what works for one doesn’t always work for the other I actually stopped exercising and just did the suggested walking every morning or run as most of the hiit workouts included squat jumps etc now my legs are flabby I eat very healthy ,I’m so upset and I suffer with body dismorphia I just don’t think it works for everyone

    1. Hi Natalie, yes I agree that it doesn’t work for everyone – everyone has different body types and different goals. I’m so sorry to hear that you suffer with body dismorphia :( If you want to ask me any questions, I’m happy to help! xx

      1. Thank you . I definitely am a metaphor body type more built bottom half but its like excess skin anyway I’m not sure if it will ever go plus when I exercise I do notice my legs especially top half more toned I don’t even use weight or go gym I exercise at home to dvds or YouTube workouts so I’m not sure why my legs look like they do, I walk a lot every day , I do yoga also I eat healthy , I’m not over weight so unless you under eat I’m not sure it’s possible to get very skinny legs.

  28. Hi Rachael,

    As someone who naturally builds and loses muscle easily, I’m very interested in this topic. I love strength training and HIIT, however, it doesn’t give me the lean, long look I used to have when I was a ballet dancer. What HIIT moves actually cause bulk? Jump squats, jump lunges, burpees? I’d like to know what moves I should avoid in HIIT and strength workouts. And also how to safely lose muscle mass? Thanks in advance! Sarah xx

    1. Hi Sarah! I would say that the exercises that cause the must bulk are the ones where you can feel your quads burning. So for HIIT I would say yes to all of the ones you mentioned. I still occasionally add in burpees to my workouts because they are so great, but just don’t overdo it on them. And for strength training – squats, lunges and deadlifts for legs. I know most PT’s are probably cringing as I write that. They are great exercises, but if you’re looking to lean down your legs and prevent building too much muscle, I would avoid them. I would also avoid chin ups as they make your back more wide / broad, and heavy overhead pressing. Losing muscle is hard and will take time, especially if you continue with HIIT and strength training. I would say the best way is to add in more cardio and perhaps do some fasted cardio. Good luck! I hope that was helpful xx

  29. Thank you so much for this post Rachael !
    I visit your blog everyday to see if there’s any new article !
    I love HIIT but I have quite bulky legs and I didn’t know wich exercices would be best to not increase my legs muscles !
    So I’ll try your combo ;)
    Please post news HIIT workout that won’t add bulk when you have time :D

    Have a nice day~

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