Is HIIT Training Good For Building Muscle?

HIIT training has exploded onto the fitness scene. Originally a form of high-intensity conditioning, it has evolved over the years and is used for everything: building muscle, building strength, and everything else.

While HIIT is a great conditioning tool, is it actually good at building muscle? No. Can it build muscle? It depends. This article will break down how HIIT, being used for muscle growth, misses the point.      

What Is HIIT Training?

HIIT stands for High Intensity Interval Training and is a form of intense conditioning that involves short bouts of near-maximal effort followed by incomplete recovery. 

The intervals are generally short to allow maximum output. For example, common work to recovery intervals include:

• 20s / 10s
• 30s / 30s
• 40s / 20s

These intervals are used to produce the highest possible output repeatedly (Wen et al., 2019). Doing this allows more work to be done in less time, leading to: 

• Improved body composition
• Improved conditioning
• Greater work capacity

This is why the best HIIT exercises are cardio exercises such as cycling, sled work, and running, as they allow high intensity.

Why Do People Use HIIT?

HIIT’s original purpose was to improve cardiovascular fitness and performance, particularly VO2max and anaerobic capacity.

Early protocols, such as Tabata, focused on pushing athletes to near-maximal effort to drive adaptations in both aerobic and anaerobic systems (Tabata, 2019).

The goal wasn’t aesthetics but rather performance.

Alternating intense work with incomplete recovery allows the accumulation of a high level of physiological stress in a short period of time. This challenges the heart, lungs, and muscles to produce and use energy more efficiently (Gibala & McGee, 2018).

That’s why HIIT is so effective for:

• Improving VO₂ max
• Increasing work capacity
• Enhancing conditioning

Muscle growth was never the primary target.

Can HIIT Build Muscle?

It can in some people, particularly beginners, but it’s not the primary purpose. In fact, many studies on HIIT and hypertrophy actually examine if it can act as a hindrance to growth (Sabag et al, 2018).

Over the years, various gyms and trainers have begun using the interval format while substituting strength exercises. They then claim that HIIT can burn fat and build muscle at the same time!

Here’s the problem….

In order to build muscle, you need several variables:

• Sufficient load
• Adequate mechanical tension (controlled reps)
• Repeated stimulus 
• Progressive overload
• Reps must approach failure.

While this can technically occur when performing HIIT, it usually doesn’t. 

Since HIIT is high-intensity, loads are generally lighter, and reps are performed fast with strength exercises.

At the same time, loads and reps are basically never tracked, and there’s little structure in the long term.

At the same time….

If a sufficient load is used, reps are controlled, and sets are taken to failure, you’re no longer performing HIIT.

HIIT requires sustained, high-output effort for the duration of the work interval. If you’re performing controlled reps, output is inherently limited by the movement itself.

Further, as a set approaches failure, rep speed slows dramatically. This reduces total output and shifts the stimulus away from what HIIT is designed to achieve.

In other words, the very variables that drive muscle growth don’t align with true HIIT.

HIIT With Strength Training Is Just Circuit Training

As the title implies, strength training with HIIT is actually just circuit training. Now, there’s nothing inherently wrong with this.

If you’re a reader of SET FOR SET, you’d know we’re big fans of high-intensity strength training protocols. We’re talking about things like EMOMs and High-Intensity Resistance Training (HIRT).

EMOMs specifically are great for anaerobic conditioning and even strength improvements when trained correctly.

The issue with HIIT is that its effectiveness comes from using the proper protocol (Tabata, 2019). Claiming a person will receive the same cardio benefits when using push-ups is not true.

On the flipside, suggesting HIIT to build muscle without the nuance is also dishonest. 

Studies that have specifically looked at the effects of HIIT on muscle growth have found evidence that HIIT can stimulate MPS and other gene expressions. However, there does not seem to be significant evidence of actual muscle growth (Callahan et al., 2021).

If someone’s goal is to build muscle, they should follow a proper hypertrophy program.

Use HIIT With A Strength Training Protocol

Using HIIT with strength exercises is 100% fine if the goal is general health, and this nuance is understood.

However, if a person is trying to optimize their muscle growth, HIIT is not the answer.

But the solution is easy; simply run a HIIT program alongside a proper strength program. In fact, we think this is the ideal solution. 

This is also the reason we use aspects of both in our fat loss programs.

If you really want to improve your HIIT training, check out our article on The 3 Best Supplements For HIIT Training.

FAQ: Can HIIT Build Muscle?

1. Is HIIT good for building muscle?

No, HIIT is not ideal for building muscle. While it may stimulate some muscle growth in beginners, it lacks the key variables required for hypertrophy, such as sufficient load, controlled reps, and progressive overload.

2. Can HIIT build muscle at all?

It can, but only to a limited extent. Beginners may see some muscle growth, but HIIT is not an efficient or reliable method for long-term hypertrophy compared to structured strength training.

3. What was HIIT originally designed for?

HIIT was designed to improve cardiovascular fitness, specifically VO₂ max, anaerobic capacity, and overall conditioning, not muscle growth or strength development.

4. Why doesn’t HIIT work well for muscle growth?

Muscle growth requires controlled reps, sufficient load, and sets taken close to failure. These variables conflict with HIIT, which prioritizes sustained high output and speed, making it difficult to apply proper hypertrophy principles.

5. Is combining HIIT and strength training effective?

Yes, but not in the same session format. Combining them often turns the workout into circuit training, which can reduce the effectiveness of both. The best approach is to run a structured strength program alongside separate HIIT sessions.

References

1. Callahan, M. J., Parr, E. B., Hawley, J. A., & Camera, D. M. (2021). Can High-Intensity Interval Training Promote Skeletal Muscle Anabolism?. Sports medicine (Auckland, N.Z.), 51(3), 405–421. https://doi.org/10.1007/s40279-020-01397-3
2. Gibala, M. J., & McGee, S. L. (2008). Metabolic adaptations to short-term high-intensity interval training: A little pain for a lot of gain? Exercise and Sport Sciences Reviews, 36(2), 58–63. https://doi.org/10.1097/JES.0b013e318168ec1f
3. Khalafi M, Sakhaei MH, Kazeminasab F, Symonds ME and Rosenkranz SK (2022) The impact of high-intensity interval training on vascular function in adults: A systematic review and meta-analysis. Front. Cardiovasc. Med. 9:1046560. doi: 10.3389/fcvm.2022.1046560
4. Sabag, A., Najafi, A., Michael, S., Esgin, T., Halaki, M., & Hackett, D. (2018). The compatibility of concurrent high intensity interval training and resistance training for muscular strength and hypertrophy: a systematic review and meta-analysis. Journal of Sports Sciences, 36(21), 2472–2483. https://doi.org/10.1080/02640414.2018.1464636
5. Tabata I. (2019). Tabata training: one of the most energetically effective high-intensity intermittent training methods. The journal of physiological sciences: JPS, 69(4), 559–572. https://doi.org/10.1007/s12576-019-00676-7
6. Tabata, I (2025). Tabata training in perspective. Applied Physiology, Nutrition, and Metabolism. 50: 1-10. https://doi.org/10.1139/apnm-2023-0506
7. Türk, Y., Theel, W., Kasteleyn, M. J., Franssen, F. M. E., Hiemstra, P. S., Rudolphus, A., Taube, C., and Braunstahl, G. J. (2017) High intensity training in obesity: a Meta-analysis. Obesity Science & Practice, 3: 258–271. doi: 10.1002/osp4.109 https://onlinelibrary.wiley.com/doi/full/10.1002/osp4.109
8. Wen, D., Utesch, T., Wu, J., Robertson, S., Liu, J., Hu, G., & Chen, H. (2019). Effects of different protocols of high intensity interval training for VO2max improvements in adults: A meta-analysis of randomised controlled trials. Journal of science and medicine in sport, 22(8), 941–947. https://doi.org/10.1016/j.jsams.2019.01.013