Unlock the Power of Upper Body HIIT Workouts

The Science Behind HIIT

High-Intensity Interval Training (HIIT) involves short bursts of intense exercise followed by brief periods of rest. This proven formula has been shown to yield impressive results, including significant fat loss, improved cardiovascular fitness, and decreased blood pressure.

The Benefits of HIIT

Research has consistently demonstrated the effectiveness of HIIT workouts. Studies have revealed that HIIT participants experience:

• Significant fat loss
• Improved cardiovascular fitness
• Decreased blood pressure
• Improved overall body composition, muscle strength, mobility, and balance

Get Started with Upper-Body HIIT

This comprehensive workout targets every muscle above the waist. You’ll need a set of medium-weight dumbbells and your body weight. Begin with a 5-minute moderate cardio warm-up to get your heart rate up and muscles warm.

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.

• Overhead Press: Hold dumbbells and press overhead, focusing on controlled movements.
• Triceps Kickback: Hold dumbbells and hinge forward, straightening arms to engage triceps.
• Chest Press: Lie faceup and press dumbbells up, focusing on chest muscles.

Circuit 2: Core Strength and Endurance

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

• Side Plank with Lateral Raise: Hold a dumbbell and lift to shoulder height, engaging core and shoulder muscles.
• Push-up: Start in a plank position and lower until your chest almost grazes the floor.
• Triceps Dip: Bend elbows and straighten arms, engaging triceps.

Complete Your 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, and then run or walk a quarter of a mile. Finish with 3 rounds of circuit 2 and a cool-down stretch. You’re done!