6. High-Intensity Interval Training (HIIT) for Muscle Building

Frequency: 3-4 days per week

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HIIT Workout:

1. Warm-Up: 5-10 minutes of light cardio (e.g., jogging, cycling)

2. Exercise Circuit: Perform each exercise for 45 seconds, followed by 15 seconds rest. Complete 3 rounds.

   • Squats

   • Push-Ups

   • Jumping Lunges

   • Pull-Ups or Lat Pulldowns

   • Mountain Climbers

   • Burpees

3. Cool Down: 5-10 minutes of stretching focusing on major muscle groups.