She Strengthens

Unlock the Power of Upper Body HIIT Workouts

Get ready to transform your physique in just 30 minutes with high-intensity interval training (HIIT). This efficient and effective workout strategy targets muscles, boosts strength, and improves cardiovascular health – perfect for those short on time seeking fast results.

The Science Behind HIIT

HIIT involves short bursts of intense exercise followed by brief periods of rest. This approach has been shown to be highly effective for fat loss, with a 2019 study revealing a 29% greater reduction in body fat compared to moderate-intensity continuous training. Additionally, HIIT has been found to improve cardiovascular fitness, lower blood pressure, and enhance overall body composition, muscle strength, mobility, and balance.

Get Started with This Exclusive Upper-Body Workout

Designed specifically for women, this workout requires only a set of medium-weight dumbbells and your body weight. Begin with a 5-minute moderate cardio warm-up, such as jogging, jumping rope, or cycling.

Circuit 1: Upper Body Blast

Complete 3 rounds of circuit 1, resting for 30 seconds to 1 minute between rounds. Then, boost your heart rate again by running or walking a quarter of a mile.

1. Overhead Press: Hold dumbbells at shoulder height, press overhead, and return to starting position. (12 reps)
2. Triceps Kickback: Hold dumbbells, hinge forward, and straighten arms to engage triceps. (12 reps)
3. Chest Press: Lie faceup, hold dumbbells, and press upwards to engage chest muscles. (12 reps)

Circuit 2: Finishing Strong

Complete 3 rounds of circuit 2, followed by a cool-down stretch.

1. Side Plank with Lateral Raise: Hold dumbbells, perform a side plank, and lift dumbbells to shoulder height. (12 reps per side)
2. Push-up: Start in a plank position, lower until your chest almost grazes the floor, and press back up. (15 reps)
3. Triceps Dip: Perform triceps dips with your hands on a bench or on the floor. (15 reps)

Complete Upper-Body HIIT Workout

Warm up with 5 minutes of moderate cardio, complete 3 rounds of circuit 1, rest for 30 seconds to 1 minute, run or walk a quarter of a mile, and then complete 3 rounds of circuit 2. Finish with a cool-down stretch to maximize the benefits of your workout.