H.I.I.T. Your Arms Workout

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H.I.I.T. stands for High Intensity Interval Training. H.I.I.T. alternates between high intensity exercise and short periods of rest, then repeats the sequence or circuit. This form of exercise burns more calories and subsequently more body fat than maintaining a steady pace. For this reason, our H.I.I.T your arms workout is a must try.

This arm workout combines weight lifting, which targets the tricep and bicep muscles, and cardiovascular exercise, which targets the fat covering up the arm muscles. By combining strength training and cardio you are creating a powerful fat burning routine, making you a fat burning machine that continues to burn fat for up to 24 hours after the workout is over.

While interval workouts are great for burning fat and sculpting a lean body, the recipe for getting healthy, losing excess body fat, and creating a toned & defined body, is created by consistently combining these three elements: A Clean Eating Plan, High Intensity Interval Training, and Weight Training.

H.I.I.T. Your Arms Workout

Equipment Needed: Two sets of dumbbells (one 3-5 lb. set; one 8-12 lb. set) and an interval timer.

What to Do: Perform each exercise for 30 seconds and rest 10 seconds after each one; complete four circuits. For optimal results, complete this workout up to 3 time weekly.


1. Jumping Jacks
2. Hammer Curls
3. Tricep Extension
4. Jumping Jacks
5. Bicep Curls
6. Tricep Kick Back
7. Jumping Jacks
8. Triangle Push Ups

Jumping Jacks

Hammer Curls

Tricep Extension

Bicep Curls

Tricep Kick Back

Triangle Push Ups

Participants of this workout should speak with their doctors about their individual needs before starting any exercise program. Any application of this or any other exercise routine set forth in this program is at the viewer’s discretion and sole risk. See your physician before beginning any exercise program.

What’d you think of this H.I.I.T. your arms workout? Follow SkinnyMs. on Facebook and Pinterest to see all of our best workouts and recipes.

16 Comments on "H.I.I.T. Your Arms Workout"

  1. Ruth Crawley  March 5, 2013

    Love my gymboss (although it's getting old now and newer ones are easier to use) and love high intensity training. Normally I keep everything too cardio based so I'm looking forward to giving my arms a good seeing to later!! Thanks for the ideas and the videos!

  2. Melissa C  March 18, 2013

    How much break time should be allowed between each round?

    • Skinny Ms.  March 19, 2013

      Melissa, I would recommend 10-30 seconds.

      • Melissa C  March 19, 2013

        Thanks! I've tried this workout twice and while I'm not nearly as sore this time, I definitely struggled to make it through 6 rounds and felt pure muscle exhaustion for the rest of the day/evening! Which was, of course, great!

  3. Paula  September 12, 2013

    So do you one exercise 6 times before moving on to the next one or do you do all the exercises in on round and then repeat 6 times?

    • Skinny Ms.  September 13, 2013

      Paula, Complete each exercise for 40 seconds, rest for 10 seconds and then move to the next exercise. Repeat for a total of 6 times. Hope this helps!

  4. Juliet  February 16, 2014

    I needed to find exercises like these, my arms are getting toned, thanks

  5. Cindy Mcgoldrick  June 9, 2014

    Is this routine to be done daily?

    • SkinnyMs  June 11, 2014

      Cindy, Thanks for asking. I recommend 2 times weekly for this workout.

  6. michelle  June 9, 2014

    how often should you do this routine

    • SkinnyMs  June 11, 2014

      Michelle, We recommend 2x weekly for this workout.

  7. Liz  February 17, 2015

    Why are two different sets of weights needed? Did I miss mention of alternating the lighter with the heavier? TIA

    • SkinnyMs  February 19, 2015

      Liz, This is so you can switch to the lighter weights if your arm muscles start burning, instead of stopping:).

  8. Pamela  January 9, 2017

    What size weight needs be used for HITT your arms workout? How often should this be done

    • Gale Compton  January 9, 2017

      Pamela, For the weights, use two sets of dumbbells, one light weight set(3-5 lbs) and one medium weight set(8-12). If you’re comfortable using an 8 or 10 pound dumbbell set, that’s what I would recommend. For optimal results complete this or one of our other arm routines up to 3 x’s weekly. I added this to the workout! 🙂


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