HIIT training for fat loss is the usual reason people are searching for this high-intensity training. What if we told you that it works, but we have a HIIT training workout to actually build muscle? And who better to present it than IFBB pro Steve Kuclo?
If you know SET FOR SET, you’d know we’re huge fans of anaerobic conditioning with heavy carries and sled work; this is exactly what Steve delivers.
If you’re looking for a HIIT workout that’s going to actually help you build muscle and lose fat, check out this workout.
Key Points You Need To Know!
Steve Kuclo is an IFBB Pro bodybuilder who also appreciates athleticism.
While HIIT training is usually thought of as a fat-loss tool, it’s also an effective anaerobic conditioning tool.
His HIIT training workout used frame carries, sled work, and an Assault bike.
This is a great workout to build functional muscle mass.
Who Is Steve Kuclo?
Steve Kuclo is an American IFBB Pro bodybuilder best known for competing in the Open division in both Mr. Olympia and the Arnold Classic.
Born in 1985, Kuclo originally worked as a firefighter and paramedic before transitioning into full-time professional bodybuilding.
While not a Mr. Olympia champion, he has consistently placed among the top-tier professional competitors and remains one of the more recognizable physiques of the 2010s.
Competitive Achievements:
IFBB Pro League competitor (Open division)
Multiple-time Mr. Olympia qualifier
Competed at the Arnold Classic
Winner of the Arnold Classic Brazil (2019)
Kuclo is known for:
Full, round muscle bellies
Strong chest and arm development
Classic proportions within the Open category
High-volume hypertrophy work
Emphasis on the full range of motion
While standing at 270-300lbs, Kucklo is a modern mass monster yet still pays attention to symmetry and structure.
However, what’s more unique is that he’s one of the few IFBB Pros who emphasize high-intensity conditioning. Even at his size, the man is a monster; he has maintained his power and athleticism.
Steve Kuclo’s HIIT Training
Key Points You Need To Know!
Steve Kucklo’s HIIT training primarily uses strength movements rather than cardio.
His training includes Sled Work, Frame Carries, and Assault Bike.
It’s an awesome routine to maximize anaerobic strength while burning calories.
When people think of HIIT training, they will think;
Functional fitness
Body weight and kettlebell movements
Burning fat
All of those are awesome, and HIIT is definitely effective at burning fat (Kolnes et al., 2021).
However, what they don’t think of are IFBB pros. However, Steve Kuclo is different.
Steve Kuclo’s Instagram caught our attention when we came across his HIIT training routine, which looks amazing for building strength and preserving mass while burning fat.
Instead of the usual HIIT exercise, he uses traditional strength and anaerobic conditioning.
Reverse Sled Drag
Frame Carry
Air Assault
Sled Push
In his post, he doesn’t give clear variables, such as load or event work-to-rest intervals. Further, it looks like he’s performing something that resembles a series of medleys rather than a typical HIIT protocol.
But we don’t care because we love it. His HIIT workout is very typical of something you’d see in Strongman and even resembles some of Jon Bernthal’s HIIT training in his preparation for The Punisher.
Kuclo’s HIIT Training Exercises
We’re now going to go through his exercises. He runs through these 4 exercises in succession, resting only as he walks to the next exercise, for about 5-10 seconds. The cycle took him around 1:10-1:20.
As we mentioned, the exact variables aren’t given, so we’re giving estimates. Steve weighs in at around 280lbs-290lbs, so keep that in mind when we give the loads.
Reverse Sled Drag
180lbs + Sled
25ft
The reverse sled drag is an awesome lower-body conditioning move that specifically targets the quads while being easy on the knees. It’s also been shown to produce significant improvements in strength-trained athletes (West et al., 2014).
Steve used a pair of handles for his HIIT sled work.
How To Perform Reverse Sled Drag
Attach straps or grab handles and face away from the sled.
Sit back slightly into an athletic stance with knees bent and chest tall.
Step backward with controlled, deliberate strides.
Drive through the balls of your feet and keep tension on the straps.
Maintain steady breathing and a consistent pace until the set distance is complete.
Frame Carry
180lbs (90lbs each side)
25ft
We at SET FOR SET are massive fans of carries: farmer carry, frame carry, or front carries. Often seen in Strongman, we genuinely believe everyone should include a carry in their program.
Carries have been found to produce significant improvements in strength and conditioning, making it the perfect option for HIIT (Winwood et al., 2014).
How To Perform Frame Carries
Stand inside the frame and grip the handles firmly.
Brace your core, keep your chest tall, and lift by driving through your legs.
Walk with short, controlled steps—don’t rush.
Keep your shoulders packed and avoid leaning excessively forward or backward.
Set the frame down under control at the finish.
Air Assault Bike
15s
10-12cals
150m
The air assault bike is the primary conditioning-specific exercise in his HIIT training. The air assault bike uses both your arms and legs to cycle and is generally used at maximal capacity.
Research has found that using the Air Assault bike in interval training produces similar results as longer, steady-state style training. In other words, they’re effective (Moghaddam et al., 2023).
How To Perform Air Assault Bikes
Adjust seat height so your knee has a slight bend at full extension.
Start pedaling and use both arms and legs to build momentum.
Push and pull the handles aggressively while driving through your legs.
Maintain upright posture and steady breathing.
Pace according to goal: sprint hard for intervals or hold steady for endurance.
Sled Push
90lbs
50ft
Steve ends his HIIT training with a 50-foot sled push. Simple and effective. We love sled pushes because they are fun and effective at improving performance (Alcaraz et al., 2018).
How To Perform The Sled Push
Load the sled and grip the poles at a comfortable height.
Lean slightly forward with a straight line from head to heel.
Drive through your legs with powerful, controlled steps.
Keep hips low and core braced throughout the push.
Continue pushing steadily until the set distance is complete.
How To Run Steve Kuclo’s HIIT Training
As mentioned, we couldn’t find specifics, and in his post, Kucklo doesn’t seem to run HIIT in a traditional manner. HIIT traditionally uses defined work and recovery intervals, such as;
20s Work : 40s Recover
30s Work : 30s Recover
However, Kucklo appears to have run this circuit with minimal rest between exercises, walking for 5-10s to the next movement. He then likely ran the circuit 3-5 times (total guess on our part).
With that said, here are some ways you could program his HIIT training:
Run the entire circuit with 60s rest in between.
Run each exercise for 30s with 30s recovery.
We actually like the way he runs it. If you wanted to make it more interesting, you could run 3-5 rounds, changing the order each time.
Round 1: Reverse Sled, Frame Carry, Assault Bike, Sled Push
Round 2: Frame Carry, Sled Push, Assault Bike, Reverse Sled
Round 3: Assault Bike, Sled Push, Reverse Sled, Frame Carry
Round 4: Sled Push, Frame Carry, Reverse Sled, Assault Bike
Round 5: Reverse Sled, Sled Push, Assault Bike, Frame Carry
Run through each round as fast as possible, then give yourself 1:00 rest between rounds.
Final Say On Steve Kucklo’s HIIT Workout
HIIT training can be a bit of a buzzword these days, with anyone throwing together some exercises with random intervals with the intent of making you tired. That works in certain populations, but Steve’s HIIT workout is designed to serve a purpose: improve anaerobic conditioning and burn fat while maintaining muscle mass. We really like his set-up, and it is similar to workouts we’ve prescribed in the past.
HIIT training is awesome and can be highly effective when used appropriately. That’s why we incorporate aspects of HIIT into all of our fat-burning workouts. We pair HIIT with Strength Training and Circuit training to target Fat Loss from all angles.
If you want a highly effective Fat Loss Program with HIIT Training, check out our Fat Loss Programs!
FAQ: Steve Kuclo HIIT Training: Build Muscle, Burn Fat, Improve Conditioning
1. Does Steve Kuclo’s HIIT build muscle or just burn fat?
Steve Kuclo’s HIIT is designed to do both. Unlike traditional HIIT that relies on light cardio circuits, his routine uses loaded carries, sled drags, sled pushes, and Assault bike sprints. The heavy resistance creates mechanical tension for muscle growth, while the short rest periods elevate heart rate for fat loss and conditioning.
2. Is HIIT effective for fat loss?
Yes. HIIT increases calorie burn in a short timeframe and can elevate post-exercise oxygen consumption (EPOC), meaning the body continues burning calories after training. Because intervals are intense, HIIT is more time-efficient than steady-state cardio for fat loss.
3. Can HIIT build muscle?
HIIT can support muscle growth if resistance is high enough. When intervals include loaded movements like sled pushes, carries, or heavy drags, they create both mechanical tension and metabolic stress—two key drivers of hypertrophy. Bodyweight-only HIIT is less effective for muscle gain compared to loaded HIIT.
4. What is the ideal work-to-rest ratio for HIIT?
Most effective HIIT protocols use a 1:1 or 1:2 work-to-rest ratio. For example, 30 seconds of maximal effort followed by 30–60 seconds of recovery. Intervals lasting 60–90 seconds with minimal rest shift the emphasis toward anaerobic glycolytic conditioning.
5. Which energy system does HIIT target?
HIIT primarily targets the anaerobic energy systems (ATP-PC and glycolytic systems). These systems fuel short, explosive efforts. That’s why HIIT improves power output, lactic tolerance, and repeated high-intensity performance.
6. Is HIIT better than steady-state cardio?
For time efficiency and anaerobic conditioning, yes. HIIT produces strong cardiovascular adaptations in less time. However, steady-state cardio may still be useful for recovery, aerobic base building, or low-stress calorie expenditure.
References
Alcaraz, P. E., Carlos-Vivas, J., Oponjuru, B. O., & Martínez-Rodríguez, A. (2018). The Effectiveness of Resisted Sled Training (RST) for Sprint Performance: A Systematic Review and Meta-analysis. Sports medicine (Auckland, N.Z.), 48(9), 2143–2165. https://doi.org/10.1007/s40279-018-0947-8
García-Pinillos, F., Cámara-Pérez, J. C., Soto-Hermoso, V. M., & Latorre-Román, P. Á. (2017). A High Intensity Interval Training (HIIT)-Based Running Plan Improves Athletic Performance by Improving Muscle Power. Journal of strength and conditioning research, 31(1), 146–153. https://doi.org/10.1519/JSC.0000000000001473
Kolnes KJ, Petersen MH, Lien-Iversen T, Højlund K and Jensen J (2021) Effect of Exercise Training on Fat Loss—Energetic Perspectives and the Role of Improved Adipose Tissue Function and Body Fat Distribution. Front. Physiol. 12:737709. doi: 10.3389/fphys.2021.737709 https://pubmed.ncbi.nlm.nih.gov/34630157/
Moghaddam, M., Cervantes, M., Cheshier, B., & Jacobson, B. H. (2023). Sprint Interval Training on Stationary Air Bike Elicits Cardiorespiratory Adaptations While Being Time-Efficient. Journal of strength and conditioning research, 37(9), 1795–1801. https://doi.org/10.1519/JSC.0000000000004483
West, D. J., Cunningham, D. J., Finn, C. V., Scott, P. M., Crewther, B. T., Cook, C. J., & Kilduff, L. P. (2014). The metabolic, hormonal, biochemical, and neuromuscular function responses to a backward sled drag training session. Journal of strength and conditioning research, 28(1), 265–272. https://doi.org/10.1519/JSC.0b013e3182948110
Winwood, P. W., Cronin, J. B., Brown, S. R., & Keogh, J. W. L. (2014). A Biomechanical Analysis of the Farmers Walk, and Comparison with the Deadlift and Unloaded Walk. International Journal of Sports Science & Coaching, 9(5), 1127-1143. https://journals.sagepub.com/doi/10.1260/1747-9541.9.5.1127
