Fat-Blasting Upper Body HIIT Workout

Blast fat in 20 minutes flat!

Are you short on time but want to get a great workout in? You’re in luck! In just 20 minutes you can burn some serious calories with this Fat Blasting Upper Body HIIT Workout!

What is HIIT?

High Intensity Interval Training is one of the most efficient forms of exercise. It combines short bursts of vigorous activity with even shorter periods of rest.

Benefits of Performing HIIT

Along with improving your cardiovascular and lung health, HIIT also fires up your metabolism. What does your metabolism do? To put it simply, it’s your body’s process of converting the food you eat with oxygen to produce energy. An elevated heart rate increases this process, which is another reason why HIIT is such a great choice! The faster your metabolism, the more fat you’ll burn. “Hello, bikini bod!”

This specifically designed Fat Blasting Upper Body HIIT Workout will target every muscle in your upper body. In combination with a healthy diet, this workout is sure to melt the fat away to reveal beautifully sculpted arms, sexy shoulders and a stunning back.

“In as little as 20 Minutes…”

One of the most common excuses that we hear for not exercising is, “I don’t have time to workout.” HIIT is also a great option for those of you with hectic schedules because all you need is 20 minutes from start to finish! Anyone can find 20 minutes in their day! Plus, you can do it just about anywhere! What’s not to love?!

Try this Fat Blasting Upper Body HIIT Workout today and I promise you will NOT be disappointed!

What you’ll need:

A chair or bench, a yoga mat or towel, a pair of 5 to 15 pound dumbbells and a timer (your phone probably has a stopwatch).

What to do:

You’ll perform 45 seconds of each exercise with a 15 second break in between. Try not to take more than the 15 seconds. We want to sweat, ladies! There are 10 exercises total. We’ve included video tutorials for each exercise below to ensure you maintain proper form. Aim to complete 2 rounds to start, working your way up to 5, over time.

  • Push-ups
  • Bicycle Crunch
  • Dumbbell Row
  • Jumping Jacks
  • Dumbbell Bicep Curl
  • Burpees
  • Dumbbell Shoulder Press
  • Mountain Climbers
  • Tricep Dips
  • Skaters

Don’t forget, every exercise is modifiable. For instance, you can perform push-ups from your knees to make it easier. When it comes to tricep dips, you can use your feet to help drive your weight up. If you want to make tricep dips more challenging, you can stretch out your legs until your weight is only in your heels. If you can’t jump, you can perform a lower impact exercise like high knees. It’s imperative to remember that everyone has to start somewhere. No matter what fitness level you’re currently at, it can work for you!


Bicycle Crunch

Dumbbell Row

Jumping Jacks

Dumbbell Bicep Curl


Dumbbell Overhead Press

Mountain Climbers

Tricep Dips


Be sure to follow us on Facebook, Pinterest and Instagram for the latest fat blasting workouts! If you enjoyed this one, consider trying out the Belly Fat Melting HIIT Workout Routine for Beginners.

This post may include affiliate links.

Erin Miller

Erin is an NASM Certified Personal Trainer and Corrective Exercise Specialist. She is also a Performance Nutrition Coach, certified through the Clean Health Fitness Institute. Some of Erin’s favorite hobbies include hiking, kayaking, and hanging out at the beach, although weight lifting is her greatest passion. She says, “Weight training is one of the most empowering things a person can do. Not just seeing, but feeling yourself transform… There’s just nothing else like it.”

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