There are two ways to get fit, by gaining muscle or getting lean. But why not do both to achieve lean muscle growth. While choosing one over the other can each bring its benefits, you can get the best of both worlds by combining your efforts. It’s not easy but in the end, you may find that it is well worth your time and effort. For some great inspiration check out or consider a personal trainer. If you ever wanted to start a career in personal training, you can start and Become a NESTA Certified Personal Fitness Trainer today!

Here’s how you can achieve lean muscle growth in a 15-minute routine that will hit you hard and get your body where you want it to go.

HIIT Cardio That Builds Muscle

If you are unfamiliar with HIT cardio, you should know that it’s not for the faint of heart. It is an intense workout that takes everything you have for the duration of the exercise period, followed by short rest periods. That will get your heart pumping and burn as much fat as possible. The difference here is that you will be actively building your muscle during your rest periods.

This Lean Mass routine should carry you through four weeks, then you can switch it up to go back to your regular routine for the next four weeks. This gives your body time to recover for the heavier workout routine.

New Day New Body Part

When building lean muscle, you want to ensure that every part of you gets the attention that the other parts are getting, just like any other workout. So each day will focus on a different area of the body.

  • Day 1: Focus on the back biceps, and forearms
  • Day 2: Work on your chest and triceps
  • Day 3: Take it to your thighs and shoulders but also add in abs every day while touching on calves on days 2 and 3.

Since this is such an intense workout you will need breaks, so schedule 3 days on, 1 day off, followed by 2 days on and 1 day off before starting the cycle again for 3 more weeks.

There is a caveat, however. Just because you are focusing on certain body parts on a given day, does not mean these are exclusive to the day’s routine. You will work the previous day’s body parts too, to prime them for the next day’s activities. This can generate more muscle growth as you are continuing to blast the same areas on consecutive days, although not with the same intensity as their focus days would.

Replace Rest with More Activity

During your rest periods, you will be active in building more muscle through lighter weights on an off-day’s body part for 15 reps. Meanwhile, the focus day body parts will see gradual increases in weights.

Keep in mind that these exercises are not to be done hastily but rather in a controlled manner with deep breathing so that you don’t run out of oxygen.

If you want to give your body that lean muscular look, this is the way to handle your workout routine and get that lean muscle growth you’re after.

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December 2023

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