Achieve your fitness goals with our no equipment workout routines. Stay active and healthy without hitting the gym. Learn more on our blog.

No Equipment Workout: Get Fit at Home

Building your back is crucial for a lot of different reasons, and with so many exercises, it can be hard figuring out what to do. These are our best back exercises for size and strength.

The Top 3 Back Exercises for Size and Strength

Building a strong and functional back is crucial, and lat pulldowns and pull ups are some of the most popular exercises to do so. But, which one reigns supreme in the quest for a better back?

Lat Pulldown vs. Pull Ups

Shoulders are one of the most important muscle groups for a complete physique. Strengthen your shoulders with our top 5 best shoulder exercises. Our blog offers effective techniques to boost your workout routine.

Top 5 Shoulder Exercises for Strength and Size

Workout programs often include weights and machines, but what about something that only uses bodyweight? Check out a calisthenics workout program and see the benefits it can bring.

Building a Calisthenics Workout Program

<h1 style="margin-left: 0px!important;">Are HIIT workouts beneficial for people trying to get big and strong?</h1>When it comes to building <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/does-strength-matter-for-muscle-gain">muscle mass and strength</a>, you typically do not think of adding high intensity interval training into your <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/best-workout-programs-2024">workout routine</a>. When it comes to lifting styles, <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/best-bodybuilding-training-programs">bodybuilders</a> and strength athletes like <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/best-free-powerlifting-programs-of-2024">powerlifters</a> typically have a larger focus on resistance training with a minimal focus on <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/best-cardio-for-powerlifters">cardio</a>, and when they do cardio it is more than likely steady state interval training (with the exception of when a bodybuilder is cutting down for a show and trying to get to minimal <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/bulk-or-fat">body fat</a> levels). That being said, what about HIIT workouts for bodybuilders and strength athletes? Are they beneficial?&nbsp;Let’s dive in and take a look at what HIIT workouts are, and if they are beneficial for bodybuilders and strength athletes such as powerlifters and <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/how-to-start-olympic-weightlifting">Olympic Weightlifters</a>.<h2 style="margin-left: 0px!important;">What is HIIT Training?</h2><img src="https://s3.boostcamp.app/images/blog/2024_04_12/3379898874.png" alt="" width="708.1491076138968" height="475.92207232350967">HIIT training is short for “high intensity interval training”, which may not be something that everyone is familiar with. HIIT training is designed to take your cardiovascular workouts to another level. You can use HIIT with any type of cardio workout no matter what it is. HIIT workouts are great for things like running, using a <a target="_blank" rel="noopener noreferrer nofollow" href="https://generationiron.com/best-stair-climbers-for-home-and-gym-top-rated-choices/">stair climbing machine</a>, rowing, or jumping rope. HIIT workouts will have you increasing your heart rate and working up a sweat fast, as you will be working out at a very intense level for a set amount of time, and then backing off for a slower <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/importance-of-recovery-after-training">recovery</a> period, followed by another round of <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/high-intensity-vs-high-volume-training">high intensity</a>.<h3 style="margin-left: 0px!important;">Benefits of HIIT Workouts</h3>There are plenty of benefits that come associated with HIIT workouts. One of them is that this strategy can save you time, meaning you don't have to work out as long as you would to burn more calories if you were keeping a steady pace.&nbsp; With HIIT workouts, you can expect some major composition changes if you stick with it. For one, you’ll lose weight, body fat in particular. But, you do not have to worry about losing muscle mass, because HIIT workouts can actually help you build muscle. They also help you to boost your metabolism.&nbsp;<h3 style="margin-left: 0px!important;">Examples of a HIIT Workout</h3>Let’s take a look at how HIIT workouts actually work, meaning what exactly the workouts include. There are two different ways to go about these types of workouts, which are aerobic and anaerobic.&nbsp;<ul><li>For Aerobic Fitness: The intervals with this style of workout would typically involve a work to rest ratio or 1:1 or 1:2, meaning you would workout for 30 seconds and rest for 30 seconds, or workout for 30 seconds and rest for 60 seconds.</li><li>For Anaerobic Fitness ( which is sport-specific training for power and explosiveness): The rest intervals of this training style are often longer to allow for a more maximal effort during the working periods, and often you will be resting at least a 1:5 ratio. For this you could work for 15 seconds then rest for 75 seconds. This is less commonly practiced in group fitness scenarios.</li></ul><h2 style="margin-left: 0px!important;">Do HIIT Workouts Benefit Bodybuilders?</h2><img src="https://s3.boostcamp.app/images/blog/2024_04_12/1573232990.png" alt="" width="677.1660431512588" height="560.6496187223985">Bodybuilding is a sport that requires the <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/how-to-prep-for-bodybuilding-show-expert-tips">bodybuilding athletes</a> to be as low in body fat as possible, while preserving as much muscle mass as they can. Since HIIT workouts burn fat and help to build and maintain muscle mass, they are absolutely beneficial for bodybuilders.<h2 style="margin-left: 0px!important;">Are HIIT Workouts Good for Powerlifters and Strength Athletes?</h2>Powerlifters focus on the big three compound lifts meaning the barbell squat, the bench press, and the deadlift. Other strength sports such as Olympic lifts and <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/how-to-train-for-strongman">strongman</a> will focus on other lifts like the clean and jerk, but they still do <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/accessories-for-powerlifting">accessories</a>. While losing body fat is not necessarily a goal of strength athletes, having a healthy heart is something that everyone can benefit from. Not only that, but HIIT workouts lower blood pressure and increase oxygen consumption.&nbsp;<img src="https://s3.boostcamp.app/images/blog/2024_04_12/2065460473.png" alt="" width="704.4721108480229" height="473.45089231081704">HIIT workouts also increase explosiveness, which can be very beneficial for powerlifters and strength athletes, as they are working to lift weight and perform well. So when it comes to if HIIT workouts are beneficial for powerlifters and strength <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/best-workout-program-for-athetes">athletes</a>, the answer is yes, but more from a health and performance standpoint rather than aesthetics.&nbsp;<h2 style="margin-left: 0px!important;">How Often Should You do HIIT Workouts?</h2>HIIT workouts are going to take a lot out of you and be very difficult on the body, meaning you do not want to do them <a target="_blank" rel="noopener noreferrer nofollow" href="https://demetzonlinepersonaltraining.com/blog/2024/01/15/recognizing-and-recovering-from-overtraining-a-guide-by-nathan-demetz/">every single day</a>. You need to allow the body enough time to recover in between each training session, so doing HIIT workouts 3 times a week is what the often recommended number is.&nbsp;<h2 style="margin-left: 0px!important;">Finding Good Workout Programs</h2>When looking for a program to use while you are trying to incorporate HIIT workouts into your schedule, you can surely get a run of the mill workout program that a regular trainer will charge you a crazy amount for, and you may not even get good results. But keep in mind that there are plenty of good programs available on Boostcamp to accompany your HIIT workout routine and help you make progress with your <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/how-to-properly-cut-weight">cutting</a> or <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/how-long-should-you-bulk-a-practical-guide">bulking</a> or <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/maingaining-the-ultimate-guide-to-building-muscle">maingaining</a>. A good program will keep you on track, making sure that you are making the most gains and maximizing your time in the gym. If you are looking to stay on track and continue with linear progression with your barbell squat, then finding a good workout program is the key.&nbsp;Boostcamp houses over 50 FREE workout programs that help with strength, hypertrophy, or functional fitness, or both, from the <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/complete-guide-to-push-pull-legs">push pull legs</a> program all the way to <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/upper-lower-workout-guide">upper lower</a>, there are so many programs to choose from that can help fit your needs. However, with Boostcamp, you don’t have to just follow a pre-written program (although each program is written by a professional), you also can create your own program as well, and <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/importance-of-tracking-workouts">track your progress</a> to make sure you are on the right track. That being said, when you are looking to incorporate some serious training to further your progress on your squat by bodyweight, then check out Boostcamp.<h2 style="margin-left: 0px!important;">HIIT for Bodybuilders and Strength Athletes Wrap Up</h2>Overall, HIIT workouts are a great way to burn fat, build and maintain muscle, and keep your heart healthy. That being said, these workouts are great for bodybuilders and powerlifters.&nbsp;Will you be incorporating them into your routine? Let us know! Also, be sure to follow Boostcamp on <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.instagram.com/trainwithboostcamp/">Instagram</a> and subscribe on <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.youtube.com/@TrainWithBoostcamp">YouTube</a>!<img src="https://s3.boostcamp.app/images/blog/2024_04_12/519884013.png" alt="" width="auto" height="auto">

Bodybuilding and strength sports like powerlifting mainly focus on aesthetics and strength, so can HIIT workouts benefit these sports? Let's take a look and see how HIIT can benefit bodybuilders and strength athletes.

Are HIIT Workouts good for Bodybuilders and Strength Athletes?

Finding a good workout program is the best way to kick off 2024, and the Boostcamp has put together a list of the best workout programs for 2024 to help you hit your goals.

The Best FREE Workout Programs for 2024

Discover the ultimate upper body builder in our pull-ups vs chin-ups guide. Boost strength, muscle growth, and fitness with our expert tips! 💪🔥

Pull-Ups vs. Chin-Ups: Which is the Ultimate Upper Body Builder?

Leg day is a dreaded day where many people think that barbell squats are the only thing to do. But have you ever tried Smith machine squats? 

Breaking Down Smith Machine Squats

Boost your strength training with the perfect pre-workout meal. Discover what to eat before your gym session for optimal performance.

Pre-Workout Meal: Fueling Your Gym Workout

Get the scoop on Upper Lower vs Push Pull Legs: Which split is right for you? Explore the pros and cons on our blog for a better workout plan.

Upper Lower vs Push Pull Legs: Choosing the Better Split

If you’re a powerlifter who wants to optimize your diet for strengt, this comprehensive guide will help you with all that.

The Powerlifting Diet: How to Fuel Your Strength

In this article, we will dive deep into the world of powerlifting and weightlifting, examining these two popular strength sports.

Powerlifting vs. Weightlifting: Pros, Cons, and Differences

Are you looking for the perfect powerlifting program to break some PRs in 2023? We complied the top free powerlifting routines on the internet in this guide.

Best Free Powerlifting Programs of 2023

The most popular variation of Wendler's 5/3/1

531 Boring But Big (App & Program Guide)

Improve your performance with our guide on testing your 1 rep max. Discover the best way to hit a new PR and reach your fitness goals.

Achieve Your New PR: Testing the 1 Rep Max

The deadlift is a great exercise for a multitude of reasons. There are also different variations of the movement, such as the Romanian deadlift and the conventional deadlift. 

Romanian Deadlifts vs. Conventional Deadlifts

Looking for a workout split that targets all muscle groups? Learn about push pull legs split and its effectiveness. Find more on our blog!

Is Push/Pull/Legs a good split?

What is the short head vs long head of the bicep? What are the best exercises to target the short head bicep? Check it out. 

Short Head Bicep Exercises | Best Guide and App

Unlock your strength potential with weight training progression methods. Elevate your fitness journey and achieve your goals. Learn more on our blog.