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Full Body HIIT Workout That Won’t Cause Bulk – Gym Workout

By Rachael Attard, Updated Aug 18, 2020
Gym HIIT workout that won't cause bulk

I had more requests for HIIT workouts so here is a gym HIIT workout that won’t cause bulk. I’ll do this one when I have access to gym and equipment.

This is a super quick workout that won’t take you more than 25 minutes and it will help you burn a lot of calories. Even after you’re done working out. :)

Let me know how did you like it! Enjoy Xx



  • You will do each exercise for 40 seconds and then have a 20-second break. The 5 exercises are completed in a circuit fashion.
  • I use the free app called IntervalTimer to set the 40 / 20-second timer, and it makes it a lot easier as you don’t need to keep looking at your phone. It just beeps when you start or stop.
  • After you have completed 1 round, move straight into round 2 (only taking the 20-second rest). Complete 3-5 rounds in total, depending on your fitness level. All up it should take 15-25 minutes!



gym hiit workout that won't cause bulk



hiit workout that wont cause bulk


hiit workout that wont cause bulk


hiit workout that wont cause bulk

To see more of my workouts, click here and if you have any requests for new videos, let me know!


I should also mention the importance of your body type. There are three body types and out of those three, two can bulk up more easily. If you want to get the best possible results, take my free quiz and you’ll learn how to eat and exercise for your body type :)

Love Rachael Xx

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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7 comments on “Full Body HIIT Workout That Won’t Cause Bulk – Gym Workout”

    Clara says:

    Hi rachael….
    I’m Trynna reduce my inner thighs or rather get lean thighs….I don wanna get bulky in the process. My lower body exercise includes mountain climbers, glute bridges,planks, side 2 side lunges,calf raises, jumping jacks. I repeat them for 30 mins. So would I eventually get my lower body toned or would these exercises increase my leg size or what? And can u tell me if doing crunches will reduce ur belly fat or make me bulky?

      Rachael Attard says:

      Hi lovely, they should be fine. But I would only do calf raises if you want to build muscle in your calves and make them bigger. Crunches won’t reduce your belly fat or make you bulky. The best thing to reduce belly fat is high intensity exercise and cardio. have a read of this blog post for some tips xx

    Claire says:

    Hi Rachael, I’m really motivated and inspired by your workouts and am looking forward to trying them. I had a question though: You wrote in one of your other posts about doing a 30min cardio session followed by a 30 minute full body circuit. Would this workout count as the that type of full body circuit you’re talking about?

      Rachael Attard says:

      Hi lovely, yes it would! Hope you enjoy my workouts :) xx

    Sasha says:

    Hi Rachael, I am very inspired by and interested in all your posts! It’s like you are speaking my language!! I think your program might be just what I’m looking for as I’m a mesomorph with short legs with more muscular thighs and I want to lean them out. I purchased the Tracy Anderson Method Metamorphosis glutecentric program several months ago and have really stuck with it for several months doing the dance cardio and muscular structure work. I like it but the thing is that I’ve literally seen no change in my body. No weight loss or inches lost. I’m scared to purchase another program and spend money on it and no get results. Do you think your program would give me the results I want which is lean, toned legs and a toned lifted butt. Of course a toned slim upper body is good too but my lower body is more my problem are. I have a long torso so my abs are always lean but I have narrow hips and short legs do my inner thighs rub together and jeans are always too big in my waist and too tight on my thighs. Any advice is much appreciated! Thank you!

      Lena says:

      I am exactly the same way!

      Rachael Attard says:

      Hi Sasha! I’m really sorry to hear that you didn’t get results with Tracey’s program. I have actually tried 1 of her workouts and I thought I would love it, but honestly I didn’t so I haven’t done another one. I do think my program will work for you as I KNOW it works. But you need to also have a good diet otherwise you won’t get results (I include a complete diet plan in my program). And also, if you are having other issues such as high cortisol, other hormone imbalances (i.e. estrogen, thyroid, etc), gut health issues, PCOS or anything like that, it will be very difficult for you to lose weight without treating this first. So if you are having these types of issues, I would definitely make sure you address this before starting my program or just be aware that this might affect your results. Anyway, if you have any other questions, please feel free to ask me! xxx