How to build a solid weight lifting and HIIT routine

There are thousands of workouts out there that combine different exercises and approaches. One of the smartest things you can do is pick exercises and workouts you actually enjoy doing and that don't feel like a chore. This breeds consistency and higher levels of fitness. Here are some exercises to try out that are known to be effective:

Exercises that build solid arms

1. Barbell curl: the barbell curl is a common stand-up-and-lift exercise that generates muscular hypertrophy. Some say it's a simple yet challenging exercise that's foundational for your arms.

2. Chin-ups: The chin-up is a compound movement, and compound movements trigger more human growth hormone, which means more muscle.

Exercises that build.a good chest

1. Bench press: the bench press can be performed in variations: wide angle, close-grip, or classic. It is a foundational exercise for chest and you won't find too many bodybuilders who don't use this exercise.

2. Push-ups: It's somewhat debated whether the push-up is as effective as the bench press, being that the push-up is a bodyweight exercise. It's said that weight lifting generates more human growth hormone, but push-ups can help you build an impressive chest.

3. Floor-press: the positioning of the floor-press makes it a bit tricky if you don't have a rack, but an effective exercise much like the bench press.

Exercises that build abs

1. Sit ups: sit ups use a wider range of movement and are considered a compound exercise.

2. Crunches: can build good, strong abs, but not recommended for people with back complications.

3. Leg raises: Helps to build the lower abdominal region and can be performed upright.

Exercises that build shoulders

1. Shoulder press: considered a foundational exercise that can be performed standing or sitting.

2. Lateral raises: commonly performed with dumbbells either in a side or frontal extension.

3. High pull: a barbell frontal, upwards pull. Can cause rotator cuff injuries if the positioning is off.

Exercises that build the lower body

1. Squats: considered the "ham" of bodybuilding exercises that works the entire lower body. It could be challenging or near impossible to load the weight if you don't have a squat rack.

2. Deadlifts: Just as effective as the squat, but easier to control the weight as it's a simple lifting movement.

3. Lunges: dumbbells are required for this exercise, lowering the body into a lunge on one or both sides (not simultaneously).

HIIT

This form of cardio is considered to be optimal for fat burning because you use up calories for up to 48 hours at rest following the workout.

The idea is to perform intervals. Low intensity to high intensity, repeating for whatever duration. I would recommend shorter bouts of this exercise, as low as 5-10 minutes. The science behind it is that higher durations of cardiovascular exercise produce cortisol in the body, which can lead to muscle breakdown. It would be effective to do an hour of HIIT for fat loss, but if you're looking to preserve muscle mass it could be less than optimal.

Basically, with just 5 minutes of HIIT you generate more human growth hormone and keep the cortisol at a minimum. You preserve muscle tissue and lose weight without having to sweat it out over intense, long workouts.

Using these exercises you can build a strong, developed physique, and remember that diet plays just as large a role. Stay away from the junk and you'll see better results.