Workout Routines

Three 15-Minute Muscle-Building Workouts

With your busy lifestyle in mind, we present 3 fast workouts for when you are big on building muscle but short on time.

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Workout #3: HIIT Cardio

Time: 15 Minutes

Did you know that a short cardio session can be an effective workout for building muscle? At least it can be when it’s high intensity interval training (HIIT). Research from the University of Oklahoma (Norman, OK) has shown that less than 20 minutes of training on a cycle ergometer can improve lean muscle mass in as little as 3 weeks. The trick is that you have to use HIIT with beta alanine supplementation. 6.4g/d (in 2 divided doses) of the latter and a bike are all you need. After your warmup, start with 2 minutes of high intensity cycling and 1 minute of lower intensity recovery (a 2:1 work:rest ratio). Continue in this manner until all sets are completed.

SEE ALSO: HIIT 100s: Carve Up Your Physique in 6 Weeks

Sets: 5
Intensity Interval: 2:1 Work:Rest
Frequency: 3 days/week

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