The Massive Muscle Bulk-Up: How to Gain 5 Pounds in 4 Weeks

HIIT Routines

“For those looking to lose bodyfat at the same time, I’d recommend 2 days of HIIT and at least one day of moderate-intensity steady state cardio if you’re lifting 4 days per week,” Arent says. Aim to do these in the morning if you’re lifting in the afternoon/evening. Start with a 5-minute warm up before you begin. *As the name implies, the idea behind high intensity is to barely be able to keep that speed for the allotted time interval. Don’t forget to warm up properly first!

Choose: Run (treadmill or outdoors) or bike (stationary or outdoors)

Workout 1:
10 intervals: 30 seconds work with 1 – 1.5 min recovery
5 intervals: 60 seconds work with 2 min recovery
10 minutes constant speed at moderate to moderate-high intensity

Workout 2: 
4 intervals: 30 seconds work with 1 min recovery
4 intervals: 45 seconds work with 1.5 min recovery
4 intervals: 60 seconds work with 2 min recovery
3 intervals: 2 min work with 2 min recovery

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