HIIT Pyramid Challenge

Push your muscles to the limit!

upper body workout

This workout is a combination of all the essentials you’ll need for the perfect workout. The ladder routine will help strengthen and condition your muscles. Exercises are paired off, so while you work one, the opposing muscle rests. This is the HIIT aspect, where you work nonstop to get fat blasting results.

Pyramid workouts help to push your muscles to the limit and this HIIT workout combo will not disappoint.

Equipment Needed: set of light weights (3-5 lbs), yoga mat or soft surface

What to Do: Workouts are paired off. Perform 1 rep of A followed by 1 rep of B. Next perform 2 reps of A followed by 2 reps of B. Continue to add 1 rep. Once you hit 10 for A and B, reverse the number of reps; 9, 8, etc. Rest 30 seconds and jump into the next pair.

Beginner’s Level: Complete 1 round
Intermediate Level: Complete 2 rounds
Advanced Level: Complete 3 rounds


Pair 1
A. Bicep Curl
B. Tricep Kickback

Pair 2
A. Chest Press
B. Bend-Over Row

Pair 3
A. Crunches
B. Leg Lifts

Pair 4
A. Shoulder Press
B. Front Lateral Raises

Pair 5
A. Dumbbell Squat Jumps
B. Stiff Leg Deadlift

Bicep Curl

Tricep Kickback

Chest Press

Bend-Over Row


Leg Lifts

Shoulder Press

Front Lateral Raises

Dumbbell Squat Jumps

Stiff Leg Deadlift

Looking for more challenges? Try some of our favorite:
Summer Body Workout Challenge
Killer Kettlebell Workout Challenge
WeightLESS Workout Challenge

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The SkinnyMs. team believes that all people, regardless of age, size, and fitness level, have the power to transform their lives — they just need the resources to do so. The SkinnyMs. method promotes healthy living through a combination of clean eating and regular exercise. We offer everything you need to be successful.

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