{"id":6469,"date":"2016-10-17T09:01:34","date_gmt":"2016-10-17T09:01:34","guid":{"rendered":"http:\/\/www.rachaelattard.com\/?p=6469"},"modified":"2024-12-06T18:20:12","modified_gmt":"2024-12-06T08:20:12","slug":"full-body-hiit-workout-that-wont-add-bulk","status":"publish","type":"post","link":"https:\/\/www.rachaelattard.com\/full-body-hiit-workout-that-wont-add-bulk\/","title":{"rendered":"Full Body HIIT Workout That Won&#8217;t Add Bulk"},"content":{"rendered":"\n<p>I get a lot of questions\u00a0<a href=\"https:\/\/www.fitnessblender.com\/articles\/what-is-hiit-and-how-do-i-use-it-in-my-training\" target=\"_blank\" rel=\"noreferrer noopener\">about HIIT<\/a>\u00a0(high-intensity interval training) and specifically how to do HIIT workout without bulking.<\/p>\n\n\n\n<p>If you&#8217;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).<\/p>\n\n\n\n<p>But, I do advise the girls who want to get lean legs and prefer a slimmer look to not overdo it.<\/p>\n\n\n\n<p>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. <\/p>\n\n\n\n<p>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 <a href=\"https:\/\/www.rachaelattard.com\/how-to-get-skinny-legs-endomorph-nutrition-workout-guidelines\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"endomorph body type (opens in a new tab)\">endomorph body type<\/a>).<\/p>\n\n\n\n<p>This is why I wanted to share with you this full-body HIIT&nbsp;workout for women that won\u2019t cause you to bulk up. <\/p>\n\n\n\n<p>But, it will still help you to burn lots of calories&nbsp;(both during AND after).<\/p>\n\n\n\n<p>In addition, I\u2019ve covered the rest of the questions related to&nbsp;<a rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" href=\"https:\/\/www.rachaelattard.com\/hiit-benefits-reasons-to-try-hiit\/\" target=\"_blank\">HIIT and its benefits<\/a>.<\/p>\n\n\n\n<p>If you want to jump straight to the workout, scroll down for the video, below.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-benefits-of-a-full-body-hiit-workout-for-women\"><strong>BENEFITS OF A FULL BODY HIIT WORKOUT FOR WOMEN<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"770\" height=\"422\" src=\"https:\/\/static.rachaelattard.com\/wp-content\/uploads\/2019\/10\/benefitz.jpg\" alt=\"full body hiit benefits\" class=\"wp-image-23376\" srcset=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2019\/10\/benefitz.jpg 770w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2019\/10\/benefitz-300x164.jpg 300w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2019\/10\/benefitz-768x421.jpg 768w\" sizes=\"auto, (max-width: 770px) 100vw, 770px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-1-hiit-burns-a-lot-of-calories\"><strong>1. HIIT BURNS A LOT OF CALORIES<\/strong><\/h3>\n\n\n\n<p>HIIT workouts usually last&nbsp;from 10 to 30 minutes, but they can give you&nbsp;<a rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/27368057\" target=\"_blank\">the same results as a twice as long moderate-intensity workout<\/a>.<\/p>\n\n\n\n<p>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.<\/p>\n\n\n\n<p>This means doing a HIIT workout will save you some time and give you great results.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-2-hiit-burns-calories-even-after-the-workout\"><strong>2. HIIT BURNS CALORIES EVEN AFTER THE WORKOUT<\/strong><\/h3>\n\n\n\n<p>With HIIT, you will still continue to burn calories after your workout.<\/p>\n\n\n\n<p>Studies have shown that HIIT&nbsp;<a href=\"https:\/\/www.rachaelattard.com\/boost-your-metabolism\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">increases your metabolism<\/a>&nbsp;and keeps it that way even hours after you\u2019re done exercising.<\/p>\n\n\n\n<p>Apparently, just&nbsp;<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/22710610\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">two minutes of&nbsp;sprinting<\/a>&nbsp;can increase your metabolism over 24 hours as much as 30 minutes of running.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-the-best-hiit-workout-for-women-that-won-t-make-you-bulky\"><strong>THE BEST HIIT WORKOUT FOR WOMEN (THAT WON\u2019T MAKE YOU BULKY)<\/strong><\/h3>\n\n\n\n<p>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.<\/p>\n\n\n\n<p>If you\u2019re&nbsp;<a href=\"https:\/\/www.rachaelattard.com\/find-out-body-type\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">a mesomorph or endomorph<\/a>&nbsp;body type, and you\u2019re overdoing it on the leg exercises (squat jumps, burpees, jump lunges, etc.), you might see your legs starting to get bulky, rather than slimmer.<\/p>\n\n\n\n<p>If you are not sure about your body type, take my&nbsp;<a href=\"https:\/\/www.rachaelattard.com\/skinny-legs-ebook\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">FREE Body Type Quiz<\/a>.<\/p>\n\n\n\n<p>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.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"h-full-body-hiit-workout-for-women-video\"><strong>FULL BODY HIIT WORKOUT FOR WOMEN [VIDEO]<\/strong><\/h4>\n\n\n\n<div style=\"position: relative; height: 0; padding-bottom: 56.25%;\"><iframe loading=\"lazy\" style=\"position: absolute; width: 100%; height: 100%; left: 0;\" src=\"https:\/\/www.youtube.com\/embed\/ingpMSf61Go\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">\ufeff<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">\ufeff<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_end\">\ufeff<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">\ufeff<\/span><\/iframe><\/div>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-how-to-complete-the-circuit\"><strong>HOW TO COMPLETE THE CIRCUIT<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Complete each exercise for 40 seconds, and then rest for 20 seconds.<\/li>\n\n\n\n<li>Once you have completed 1 round, you can either rest for 1 minute or go straight into round 2.<\/li>\n\n\n\n<li>Aim to complete 3 rounds in total.<\/li>\n\n\n\n<li>If it is too difficult, you can just do 2 rounds, and then work your way up to 3 rounds.&nbsp;<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-hiit-exercises-from-the-video\"><strong>HIIT EXERCISES FROM THE VIDEO<\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-1-bench-hops\"><strong>1. BENCH HOPS<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/d2ma5jma76a61i.cloudfront.net\/images\/8059\/original\/bench%20hops1.gif\" alt=\"bench hops hiit no bulking\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-2-advanced-toe-touches\"><strong>2. ADVANCED TOE TOUCHES<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/d2ma5jma76a61i.cloudfront.net\/images\/8059\/original\/toe%20touches.gif?1595421868\" alt=\"advanced toe touches hiit get lean\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-3-high-knee-runs\"><strong>3. HIGH KNEE RUNS<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/d2ma5jma76a61i.cloudfront.net\/images\/8059\/original\/knee%20high%20runs.gif?1595421833\" alt=\"high knee runs hiit \"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-4-bicycle-nbsp-crunches\"><strong>4. BICYCLE&nbsp;CRUNCHES<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/d2ma5jma76a61i.cloudfront.net\/images\/8059\/original\/bicycle%20crunches1.gif?1595421872\" alt=\"bicycle crunches hiit\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-5-straight-punches\"><strong>5. STRAIGHT PUNCHES<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/d2ma5jma76a61i.cloudfront.net\/images\/8059\/original\/straight%20punches.gif?1595421919\" alt=\"straight punches hiit\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-6-mountain-climbers\"><strong>6. MOUNTAIN CLIMBERS<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/d2ma5jma76a61i.cloudfront.net\/images\/8059\/original\/mountain%20climbers.gif?1595421909\" alt=\"mountain climbers hiit\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-7-roll-ups\"><strong>7. ROLL UPS<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/d2ma5jma76a61i.cloudfront.net\/images\/8059\/original\/burpee.gif?1595421906\" alt=\"rols up hiit no bulking\"\/><\/figure>\n\n\n\n<p>If you liked this one, you can check out my other workouts&nbsp;<a rel=\"noreferrer noopener\" href=\"https:\/\/www.rachaelattard.com\/workouts\/\" target=\"_blank\">here<\/a>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-faq-about-hiit\"><strong>FAQ ABOUT HIIT<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"770\" height=\"422\" src=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2020\/07\/faq-about-hiit2.jpg\" alt=\"\" class=\"wp-image-25909\" srcset=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2020\/07\/faq-about-hiit2.jpg 770w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2020\/07\/faq-about-hiit2-300x164.jpg 300w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2020\/07\/faq-about-hiit2-768x421.jpg 768w\" sizes=\"auto, (max-width: 770px) 100vw, 770px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-does-hiit-burn-fat\"><strong>DOES HIIT BURN FAT?<\/strong><\/h3>\n\n\n\n<p><a rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" href=\"https:\/\/www.rachaelattard.com\/why-i-dont-lift-heavy-weights-anymore\/\" target=\"_blank\">I used to do a lot of HIIT<\/a>&nbsp;that included squats, burpees and lunges. And at&nbsp;first, I loved it! It was helping me&nbsp;<a href=\"https:\/\/www.rachaelattard.com\/lose-belly-fat-10-days\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">lose belly fat&nbsp;quicker<\/a>,&nbsp;and I always felt great after a good HIIT session!&nbsp;<\/p>\n\n\n\n<p><em>But does HIIT actually burn fat?<\/em><\/p>\n\n\n\n<p>To answer simply, no,&nbsp;<a rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" href=\"https:\/\/www.rachaelattard.com\/how-to-get-skinny-legs-hiit\/\" target=\"_blank\">HIIT typically DOESN\u2019T burn fat<\/a>. But it does increase your anaerobic threshold. <\/p>\n\n\n\n<p>Let me explain.&nbsp;<\/p>\n\n\n\n<p>When you exercise at a lower intensity, you\u2019re in the so-called&nbsp;<a href=\"https:\/\/www.rachaelattard.com\/how-to-get-skinny-legs-cardio-for-lean-legs\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">aerobic or fat burning zone where you actually burn FAT<\/a>.&nbsp;<\/p>\n\n\n\n<p>And when you do more strenuous workouts (like HIIT) you get in the anaerobic zone where your body burns carbs.<\/p>\n\n\n\n<p>You\u2019re typically in the anaerobic zone when you do HIIT or weights and in the&nbsp;aerobic&nbsp;(fat burning) zone when you do&nbsp;<a href=\"https:\/\/www.rachaelattard.com\/is-walking-or-running-better-for-fat-loss\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">low-intensity cardio like walking<\/a>.<\/p>\n\n\n\n<p>So, if your anaerobic threshold is higher, your body will stay in the aerobic (fat-burning) zone for longer.&nbsp;<\/p>\n\n\n\n<p>Basically, it means you\u2019ll burn more fat while doing lower intensity workouts.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-will-hiit-make-me-bulky\"><strong>WILL HIIT MAKE ME BULKY?<\/strong><\/h3>\n\n\n\n<p>I love doing HIIT, but I know that some HIIT routines CAN build too much muscle in the lower body.&nbsp;<\/p>\n\n\n\n<p>And this is especially true for&nbsp;<a href=\"https:\/\/www.rachaelattard.com\/2-out-of-3-body-types-can-get-too-muscular\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">2 out of 3 female body types<\/a>.<\/p>\n\n\n\n<p>Some women, myself included,&nbsp;<a href=\"https:\/\/www.rachaelattard.com\/female-guide-how-to-get-lean-and-not-bulky-skinny-legs\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">actually have issues with building too much muscle<\/a>, so if you feel like traditional HIIT is making you bulky, you are probably right.<\/p>\n\n\n\n<p>When I just started doing HIIT, it gave me amazing results. However, after some time, I noticed something that I really didn\u2019t like.&nbsp;<\/p>\n\n\n\n<p>Because it had lots of squats and burpees, HIIT was&nbsp;<a href=\"https:\/\/www.rachaelattard.com\/do-squats-make-your-legs-bigger-or-smaller\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">making my thighs grow instead of making them smaller<\/a>.&nbsp;<\/p>\n\n\n\n<p>And I expected that it would help me&nbsp;<a href=\"https:\/\/www.rachaelattard.com\/how-to-lose-inner-thigh-fat\/\">lose inner thigh fat<\/a>&nbsp;and&nbsp;<a href=\"https:\/\/www.rachaelattard.com\/slim-muscular-thighs-skinny-legs\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">make my thighs smaller<\/a>. Boy, was I wrong!<\/p>\n\n\n\n<p>So, I thought I should do even more HIIT, to get the results I wanted.&nbsp;<\/p>\n\n\n\n<p>But the more I did it, the bigger my thighs. It made me feel so frustrated! I tried talking to other PT\u2019s, but they weren\u2019t very understanding, which made me feel even worse.<\/p>\n\n\n\n<p>Luckily, that all changed when I started learning about different body types. I then realized my body type (<a href=\"https:\/\/www.rachaelattard.com\/how-to-get-skinny-legs-mesomorph-nutrition-workout-guidelines\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">mesomorph<\/a>) builds muscles very easily.&nbsp;<\/p>\n\n\n\n<p>At first, I didn\u2019t like it because it meant I couldn\u2019t 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.&nbsp;<\/p>\n\n\n\n<p>Since then, I\u2019ve designed workout programs and&nbsp;<a rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" href=\"https:\/\/www.rachaelattard.com\/female-guide-how-to-get-lean-and-not-bulky-skinny-legs\/\" target=\"_blank\">guides for girls that want to get lean and toned<\/a>&nbsp;but have a tendency to add too much muscle with a standard exercise regime.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-how-often-should-i-do-hiit\"><strong>HOW OFTEN SHOULD I DO HIIT?<\/strong><\/h3>\n\n\n\n<p>It really depends on what is your workout and diet regime in general and what are your fitness goals overall.<\/p>\n\n\n\n<p>If you&#8217;re trying to get lean legs, in particular, I advise doing HIIT only once a week. Read my blog post for more details about <a rel=\"noreferrer noopener\" aria-label=\"how to use HIIT to slim down legs here (opens in a new tab)\" href=\"https:\/\/www.rachaelattard.com\/how-to-get-skinny-legs-hiit\/\" target=\"_blank\">how to use HIIT to slim down legs.<\/a><\/p>\n\n\n\n<p>If you&#8217;re trying to lose weight and improve your fitness levels overall (and you&#8217;re not too worried about bulking up your legs), I&#8217;d advise doing HIIT two or three times a week. <\/p>\n\n\n\n<p>And for the best results, I recommend doing it first thing in the morning on an empty stomach (also known as <a rel=\"noreferrer noopener\" aria-label=\"fasted cardio (opens in a new tab)\" href=\"https:\/\/www.rachaelattard.com\/is-fasted-cardio-good-for-you\/\" target=\"_blank\">fasted cardio<\/a>).<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-how-long-does-it-take-to-see-the-results-from-hiit\"><strong>HOW LONG DOES IT TAKE TO SEE THE RESULTS FROM HIIT?<\/strong><\/h3>\n\n\n\n<p>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.<\/p>\n\n\n\n<p>I also recommend incorporating resistance training together with HIIT as it will help you lose weight and get toned much faster.<\/p>\n\n\n\n<p>If you&#8217;re looking for workouts that will help you get lean &amp; toned, check out this full-body workout you can do at home:<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"30 MINUTE FULL BODY WORKOUT - Best Exercise For Getting Lean Legs &amp; Toned Body At Home\" width=\"800\" height=\"450\" src=\"https:\/\/www.youtube.com\/embed\/UP8Bm0BQ4Ro?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-how-to-get-lean-legs-without-the-fear-of-bulking-up\"><strong>HOW TO GET LEAN LEGS WITHOUT THE FEAR OF BULKING UP<\/strong><\/h3>\n\n\n\n<p>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&nbsp;<a href=\"https:\/\/rachael-attard-fn.myshopify.com\/pages\/lean-legs-1-program?utm_source=broadcast&amp;utm_medium=email&amp;utm_campaign=blog_text\">Lean Legs Program 1<\/a>.<\/p>\n\n\n\n<p>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.<\/p>\n\n\n\n<p>Each week of the program, you can find one full-body HIIT workout similar to the first one above, so if you\u2019re a big fan of interval training, it will definitely work for you.<\/p>\n\n\n\n<p>We are all different and to get the best possible results we should train and eat according to our body type.&nbsp;<\/p>\n\n\n\n<p>That\u2019s why I designed 3 different versions of my program, one for&nbsp;<a href=\"https:\/\/www.rachaelattard.com\/how-to-get-skinny-legs-knowing-your-body-type-ectomorph-mesomorph-endomorph\/\" target=\"_blank\" rel=\"noreferrer noopener\">each of the 3 body types.<\/a><\/p>\n\n\n\n<p>I hope you like it!<\/p>\n\n\n\n<p>Love,<\/p>\n\n\n\n<p>Rachael xx<\/p>\n\n\n\t\t<div data-elementor-type=\"section\" data-elementor-id=\"35507\" class=\"elementor elementor-35507\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-6640e022 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"6640e022\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-1e48b7e8\" data-id=\"1e48b7e8\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-3e7f8614 elementor-widget elementor-widget-heading\" data-id=\"3e7f8614\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h5 class=\"elementor-heading-title elementor-size-default\">BEFORE AND AFTER PIC OF OUR COMMUNITY MEMBER<\/h5>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-5f519a56 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"5f519a56\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-25b4ca04\" data-id=\"25b4ca04\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-110d65af elementor-widget elementor-widget-image\" data-id=\"110d65af\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"873\" src=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2023\/02\/Marion-LLP1-BAA-938x1024.png\" class=\"attachment-large size-large wp-image-35508\" alt=\"\" srcset=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2023\/02\/Marion-LLP1-BAA-938x1024.png 938w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2023\/02\/Marion-LLP1-BAA-275x300.png 275w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2023\/02\/Marion-LLP1-BAA-768x839.png 768w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2023\/02\/Marion-LLP1-BAA-155x169.png 155w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2023\/02\/Marion-LLP1-BAA.png 988w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-23995de1\" data-id=\"23995de1\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-3a04227b elementor-widget elementor-widget-image\" data-id=\"3a04227b\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"800\" src=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2023\/02\/LLP1-BA-inline-4-Tetimonial-Marion-1024x1024.png\" class=\"attachment-large size-large wp-image-35509\" alt=\"\" srcset=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2023\/02\/LLP1-BA-inline-4-Tetimonial-Marion-1024x1024.png 1024w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2023\/02\/LLP1-BA-inline-4-Tetimonial-Marion-300x300.png 300w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2023\/02\/LLP1-BA-inline-4-Tetimonial-Marion-150x150.png 150w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2023\/02\/LLP1-BA-inline-4-Tetimonial-Marion-768x768.png 768w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2023\/02\/LLP1-BA-inline-4-Tetimonial-Marion-700x700.png 700w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2023\/02\/LLP1-BA-inline-4-Tetimonial-Marion-169x169.png 169w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2023\/02\/LLP1-BA-inline-4-Tetimonial-Marion-45x45.png 45w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2023\/02\/LLP1-BA-inline-4-Tetimonial-Marion.png 1080w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<div class=\"elementor-element elementor-element-679f75d8 elementor-align-center elementor-widget elementor-widget-button\" data-id=\"679f75d8\" data-element_type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-xs\" href=\"https:\/\/rachael-attard-fn.myshopify.com\/pages\/lean-legs-1-program?utm_source=blog&#038;utm_medium=inline&#038;utm_campaign=elm-b%26a-llp1-inline-4\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">GET THIS PROGRAM<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t\n","protected":false},"excerpt":{"rendered":"<p>I get a lot of questions\u00a0about HIIT\u00a0(high-intensity interval training) and specifically how to do HIIT workout without bulking. If you&#8217;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&#8230;<\/p>\n","protected":false},"author":2,"featured_media":43791,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[3,836,829],"tags":[764,596],"class_list":["post-6469","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-free-workouts","category-most-popular","tag-full-body-hiit-workout","tag-hiit-workout-that-wont-add-bulk"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.1 (Yoast SEO v25.1) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Full Body HIIT Workout That Won&#039;t Cause Bulk - Rachael Attard<\/title>\n<meta name=\"description\" content=\"Learn about benefits of High Intenity Interval Training &amp; Watch the video for a full body HIIT workout that won&#039;t add bulk.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.rachaelattard.com\/full-body-hiit-workout-that-wont-add-bulk\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Full Body HIIT Workout That Won&#039;t Add Bulk\" \/>\n<meta property=\"og:description\" content=\"Learn about benefits of High Intenity Interval Training &amp; Watch the video for a full body HIIT workout that won&#039;t add bulk.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.rachaelattard.com\/full-body-hiit-workout-that-wont-add-bulk\/\" \/>\n<meta property=\"og:site_name\" content=\"Rachael Attard\" \/>\n<meta property=\"article:publisher\" content=\"www.facebook.com\/rachaelattardpt\" \/>\n<meta property=\"article:author\" content=\"www.facebook.com\/rachaelattardpt\" \/>\n<meta property=\"article:published_time\" content=\"2016-10-17T09:01:34+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-06T08:20:12+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2016\/10\/Blog-header-image-32.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1080\" \/>\n\t<meta property=\"og:image:height\" content=\"1080\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Rachael Attard\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Rachael Attard\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"8 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.rachaelattard.com\/full-body-hiit-workout-that-wont-add-bulk\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.rachaelattard.com\/full-body-hiit-workout-that-wont-add-bulk\/\"},\"author\":{\"name\":\"Rachael Attard\",\"@id\":\"https:\/\/www.rachaelattard.com\/#\/schema\/person\/b3efe7356fc7a2488627fc7a1fd3172d\"},\"headline\":\"Full Body HIIT Workout That Won&#8217;t Add Bulk\",\"datePublished\":\"2016-10-17T09:01:34+00:00\",\"dateModified\":\"2024-12-06T08:20:12+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.rachaelattard.com\/full-body-hiit-workout-that-wont-add-bulk\/\"},\"wordCount\":1412,\"commentCount\":86,\"publisher\":{\"@id\":\"https:\/\/www.rachaelattard.com\/#\/schema\/person\/b3efe7356fc7a2488627fc7a1fd3172d\"},\"image\":{\"@id\":\"https:\/\/www.rachaelattard.com\/full-body-hiit-workout-that-wont-add-bulk\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2016\/10\/Blog-header-image-32.jpg\",\"keywords\":[\"full body hiit workout\",\"hiit workout that won't add bulk\"],\"articleSection\":[\"Blog\",\"Free Workouts\",\"Most Popular\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/www.rachaelattard.com\/full-body-hiit-workout-that-wont-add-bulk\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.rachaelattard.com\/full-body-hiit-workout-that-wont-add-bulk\/\",\"url\":\"https:\/\/www.rachaelattard.com\/full-body-hiit-workout-that-wont-add-bulk\/\",\"name\":\"Full Body HIIT Workout That Won't Cause Bulk - 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