20-Minute Back and Shoulders HIIT Workout

For a strong and sexy tank top look!

Get ready to look strong and sexy in any tank top with this back and shoulder HIIT workout! If you’ve been in the workout circuit for a while, you probably know that many trainers have strong opinions on whether cardio or weight lifting is better for weight loss. On one hand, cardio burns a lot of calories by keeping your heart rate elevated. On the other, weight lifting creates muscle mass that elevates your resting metabolic rate. This means you burn more calories while at rest. So, which one is better?

The truth is you don’t have to choose! You can do both cardio and weight lifting, and you can even combine them into an all-powerful targeted workout. With this workout, we’ve used HIIT (high-intensity interval training) to blend heart-pumping moves and muscle-building exercises. The combination will help you torch calories while you you build lean muscle. In just 20 minutes, you’ll get a full workout that targets your back and shoulders. Get ready to up your tank top game with this highly effective back and shoulder HIIT workout!

20-Minute Back and Shoulders HIIT Workout

upper body workout

What You’ll Need: Interval timer, yoga mat, medium set of dumbbells (about 8-10 lbs.)

What to Do: Set your timer for 5 minutes. Beginning with Circuit 1, cycle through the exercises, going as fast as you can until the 5 minutes are up. Take a short break and repeat with Circuit 2. Perform each circuit twice for a total of 20 minutes.

Below, we’ve included videos on how to perform each move. To avoid injuries, watch the videos before doing the workout to ensure you’re using proper form.

Circuit 1

10 Burpees
10 Push-Ups
15 Squat and Press
24 Up Down Plank (Alternating Sides)

Circuit 2

30 Mountain Climbers
20 Renegade Rows
10 Shoulder Presses
10 Push-Ups

Instructional Videos


Push Ups

Squat & Press

Up Down Plank

Mountain Climbers

Renegade Rows

Shoulder Press

Love the workout? Have some questions for the SkinnyMs. community? Let us know! Leave a comment in the section below. Also, be sure to follow us on Facebook for all of our latest routines!

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Sofia Lopez

Sofia received her BA from Cornell University and her MFA from San Francisco State University. She creates workouts and fitness challenges. Her hobbies include running, hiking, and listening to audiobooks from the exercise bike.

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