HIIT Arms & Shoulder Workout

For sexy tank top arms!

HIIT, or High Intensity Interval Training, is great for obtaining fast results. HIIT combines high-intensity intervals with low-intensity rest periods. By pushing yourself to work harder and faster during the high-intensity intervals, you bring your heart rate up, burning calories as you are creating muscle. However, the low-intensity or rest periods keep you from burning out too quick. This ensures that you get the most out of your time at the gym!

HIIT has been growing in popularity, but most HIIT workouts focus on the lower body, with moves such as jump squats, lunges, and box jumps. While these moves are great for burning calories, they don’t help you tone your arms, shoulders, chest, or back. These are all important muscle groups you shouldn’t ignore. This upper body HIIT workout will help you get all the benefits of HIIT while toning you biceps, triceps, and shoulders.

Mountain climbers, push ups, and a squat shoulder press combo will help you get an arm-targeted cardio workout. Tricep extensions help you target the muscles on the back of your arms, while up & down planks challenge your shoulders. You’ll get a heart-pumping, calorie-burning, upper body HIIT workout!

What You’ll Need: set of medium dumbbells (8-15 lb.), a gym mat, and an interval timer (Gymboss is a free to download app)

What to Do: Set your interval timer for 40 seconds of high-intensity and 20 seconds of rest. Complete the exercises in order. Once you’ve finished all five exercises take a 60-90 second break and repeat until you’ve completed all rounds.

Beginners: 2 rounds
Intermediate: 4 rounds
Advanced: 6 rounds

Below, we’ve included videos showing how to perform each move. Using proper form helps prevent injuries and ensures you’re getting the most from your workout.

1. Mountain Climbers
2. Tricep Extensions
3. Up & Down Plank
4. Squat to Shoulder Press
5. Push-Ups

Mountain Climbers

Tricep Extensions

Up & Down Plank

Squat to Shoulder Press

Push Ups

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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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