Skip to content

Upper Body HIIT Workout

The key to HIIT is pushing yourself during those work periods. So give it your all, and enjoy the endorphin rush post-workout!

Upper Body HIIT Workouts

This workout is split into intervals, where you'll perform each exercise at maximum effort for a specified time, followed by a rest period.

Warm-up (5 minutes):

  1. Arm circles - 30 seconds forwards, 30 seconds backwards
  2. Jumping jacks - 1 minute
  3. Cross-body arm swings - 1 minute
  4. Inchworms - 1 minute
  5. Boxer shuffle (or simply bounce lightly on your toes) - 1 minute

HIIT Upper Body Workout: (Perform each exercise for 40 seconds, followed by a 20-second rest. Complete the entire circuit 2-3 times, with a 1-minute break between circuits.)

  1. Push-Ups:

    • Target muscles: Chest, shoulders, and triceps.
    • Modification: Knee push-ups or incline push-ups (with hands on an elevated surface).
  2. Dumbbell Rows (if you have dumbbells):

    • Target muscles: Back, especially the latissimus dorsi.
    • Tips: Keep your back straight and squeeze your shoulder blades together at the top of the movement.
  3. Plank to Side Plank Rotation:

    • Target muscles: Shoulders, chest, and obliques.
    • Tips: Start in a plank position, rotate to one side lifting the opposite arm to the sky, then return to the plank and switch sides.
  4. Tricep Dips (using a bench, chair, or edge of a couch):

    • Target muscles: Triceps.
    • Tips: Keep your elbows pointing straight back and avoid using your legs too much.
  5. Bicep Plank:

    • Target muscles: Biceps, core.
    • Instructions: Begin in a plank position but with your fingers turned to face your toes. Maintain the plank while feeling the engagement in your biceps.
  6. Pike Push-Ups:

    • Target muscles: Shoulders, especially the deltoids.
    • Tips: Start in a pike position with your hips high, bend at the elbows to lower your head towards the ground, then push back up.
  7. Superman Lifts:

    • Target muscles: Upper and middle back, especially the erector spinae.
    • Instructions: Lay prone (face down) and simultaneously lift your arms, chest, and legs off the ground, then lower.

Cool Down (5 minutes):

  1. Doorway chest stretch - 30 seconds each side.
  2. Triceps stretch - 30 seconds each arm.
  3. Cross-arm shoulder stretch - 30 seconds each arm.
  4. Child's pose with arms extended - 1 minute.
  5. Cat-Cow stretches for spinal mobility - 1 minute.


  • Always prioritize form over speed to avoid injury.
  • Ensure you're well-hydrated before starting the workout.
  • Adapt the times and number of rounds based on your fitness level. Beginners might want to start with shorter intervals and fewer rounds, then progress from there.

Upper Body HIIT Workout: Power and Endurance in One Session

HIIT, which stands for High-Intensity Interval Training, is a workout style that involves short bursts of intense exercise followed by periods of rest or low-intensity activity.

Most people associate HIIT workouts with lower body exercises like sprinting or jumping.

However, it's entirely possible – and incredibly beneficial – to do an upper body-focused HIIT workout.

In this blog, we'll delve into the reasons why an upper body HIIT workout might be the game-changer you've been looking for, and then provide a sample workout that you can try at home or at the gym.

Remember, the key to HIIT is pushing yourself during those work periods. So give it your all, and enjoy the endorphin rush post-workout.

Why Focus on Upper Body HIIT?

There are several reasons why you might want to incorporate upper body HIIT into your fitness routine:

Balanced Strength

A common mistake many fitness enthusiasts make is over-focusing on the lower body.

While powerful legs are essential, a balanced physique requires strong arms, shoulders, chest, and back muscles.

Improved Metabolism

HIIT workouts are known for their afterburn effect, technically called Excess Post-Exercise Oxygen Consumption (EPOC).

This means that your body continues to burn calories long after you've finished your workout.

An upper body HIIT session, thus, can help you maximize this calorie-burning benefit.

Functional Fitness

Upper body strength is critical for various day-to-day activities – from lifting groceries to playing with your kids. HIIT exercises can increase your strength and endurance simultaneously.


Just like any other HIIT workout, an upper body session is time-efficient. You can get an effective workout in just 15-20 minutes, making it perfect for those with busy schedules.

Crafting the Perfect Upper Body HIIT Session

For an upper body HIIT workout, you'll need a combination of bodyweight exercises and free weights (like dumbbells) if available.

The key is to choose exercises that target all the major muscle groups in the upper body – the chest, back, shoulders, and arms.

Here's a sample workout that you can try:


  • Arm circles: 30 seconds each direction
  • Shoulder shrugs: 30 seconds
  • Jumping jacks (to get the heart rate up): 60 seconds

Workout: (Perform each exercise for 40 seconds, followed by a 20-second rest. Complete the circuit 3 times, with a 1-minute break between circuits.)

  1. Push-Ups: A classic that targets the chest, shoulders, and triceps. Modify on your knees if required.

  2. Dumbbell Rows: This will target your back muscles. Ensure you have a flat back and a tight core while doing this.

  3. Dumbbell Shoulder Press: An excellent exercise for the deltoids. Start with lighter weights if you're new to this.

  4. Tricep Dips: Use a bench or a sturdy chair. Make sure to keep your back close to the bench.

  5. Bicep Curls: Using dumbbells, keep your elbows tight to your sides.

  6. Plank to Push-Up: Start in a plank position and then move into a push-up position. This not only targets your upper body but also engages your core.

  7. Mountain Climbers: While primarily a full-body exercise, mountain climbers engage the shoulders due to the plank position.

Cool Down:

  • Arm and shoulder stretches: 30 seconds each side
  • Upper back stretch: 30 seconds
  • Chest opener stretch: 30 seconds each side

Tips for a Successful Upper Body HIIT Workout

Form is crucial

Especially when dealing with weights, ensure that your form is correct. Incorrect form can lead to injuries and lessen the effectiveness of the exercise.


HIIT can be dehydrating. Always keep water handy and take sips between circuits.

Progress at your pace

The beauty of HIIT is its adaptability. If 40 seconds is too much at first, reduce the time and gradually increase as you build strength and stamina.

Consistency is key

Like any workout, the benefits of an upper body HIIT session are best realized when done consistently.

An upper body HIIT workout can be an excellent addition to your fitness routine, offering benefits ranging from a boosted metabolism to enhanced functional strength.

Remember to always warm up before diving into the session, maintain proper form, and most importantly, enjoy the process.

With dedication and consistency, you'll be flaunting those toned arms in no time!

Leave a comment

Your email address will not be published..


Your cart is currently empty.

Start Shopping

Select options