Are you tired of the same old boring chest workout routine? Are you in need of a new challenge to reinvigorate your training? Look no further! We have compiled a list of 5 high-intensity interval training (HIIT) chest supersets that are specifically tailored for women. These supersets are designed to give your chest muscles a complete workout, while also working other muscles in your upper body.

Each superset consists of 3 exercises that are performed back-to-back with little to no rest between each exercise. The exercises are placed in such a way that they target different areas of the chest, ensuring a well-rounded workout. You can perform each exercise for a set number of reps or for a set amount of time (e.g. 30 seconds). The choice is yours!

If you’re not sure which weight to use or which settings to adjust on the machines, start with a lighter weight or lower resistance and gradually increase as you get stronger. Remember to always warm up and stretch before starting any intense workout, and be sure to hydrate and refuel your body with nutritious foods afterwards.

Now, let’s dive into the description of each superset. For the best results, perform each superset for a set number of rounds (e.g. 3 rounds) and take a short break between each round.

Superset 1: Bench Press – Cable Flyes – Push-Ups

This superset focuses on the chest muscles and the triceps. Start by lying on a bench and holding a barbell or dumbbells with your hands placed slightly wider than shoulder-width apart. Slowly lower the weight towards your chest, and then push it back up towards the ceiling. Follow this with cable flyes, where you stand facing a cable machine and bring your hands together in front of your chest. Finish off with traditional push-ups, making sure to keep your body in a straight line and your core engaged.

Superset 2: Dumbbell Flyes – Tricep Dips – Pop Squat

In this superset, you’ll be working your chest and triceps once again, as well as your hamstrings and quads. Lie on the floor with a dumbbell in each hand, palms facing each other. Slowly lower the dumbbells out to the sides, keeping a slight bend in your elbows. Next, use a bench or a chair to perform tricep dips, keeping your elbows close to your body as you lower and lift yourself. Finally, do pop squats by starting in a squat position, then jumping up explosively while tucking your knees towards your chest. Land softly and immediately go into the next repetition.

Superset 3: Close Grip Bench Press – Dumbbell Pullover – Resistance Band Chest Flyes

This superset is all about building strength and firming up the chest muscles. Start with a close grip bench press, where your hands are placed closer than shoulder-width apart. This targets the triceps and the inner chest muscles. Next, lie on a bench or the floor with a dumbbell in both hands. Slowly lower the weight overhead while keeping your elbows slightly bent. Finish off with resistance band chest flyes by attaching a resistance band to a stationary object and holding one end in each hand. Stand with your feet hip-width apart and pull the band out to the sides, squeezing your chest muscles as you go.

Superset 4: Dancer Push-Ups – Lying Dumbbell Chest Press – Overhead Tricep Extension

In this superset, you’ll be working on upper body strength and coordination. Start with dancer push-ups, where you get into a plank position and bring one knee towards your elbow on the same side. Alternate the knee-tuck as you do push-ups. Next, lie on your back with a dumbbell in each hand and your palms facing forward. Slowly press the dumbbells up towards the ceiling, keeping your elbows slightly bent. Finish off with overhead tricep extensions, where you hold a dumbbell with both hands and lift it overhead while keeping your elbows close to your ears.

Superset 5: Burpees – Floor Flyes – Taps

This final superset is all about intensity and burning calories. Start with burpees, which is a full-body exercise that involves squatting down, kicking your feet back into a plank position, performing a push-up, and then jumping up explosively. Next, lie on your back with a dumbbell in each hand and your palms facing each other. Slowly lower the weights out to the sides and then bring them back up. Finish off with taps, where you start in a push-up position and quickly tap one hand to the opposite shoulder, alternating sides as you go.

So, if you’re ready to try something new and step up your chest workout game, give these HIIT chest supersets a try! You’ll not only build strength and definition in your chest muscles, but you’ll also work other muscles in your upper body, making it a complete and efficient workout.

HIIT Chest Supersets for Women’s Workout

Looking for an intense and challenging chest workout? Try these 5 HIIT chest supersets designed specifically for women. These moves will target your pecs and shoulders while also providing a cardio boost.

1. Jumping Punches: Start with your feet shoulder-width apart and hands in a dorsi-flexed position. Perform jumping punches for 30 secs.

• Jump up and punch your right hand forward while bending your left knee.
• Alternate sides with each jump.

2. Dumbbell Flyes: Lie flat on a bench or the floor with a dumbbell in each hand. Keep your arms slightly bent and raise the weights above your chest. Slowly lower them back down and repeat for 10 reps.

3. Panther Push-ups: Get into a push-up position with your hands directly below your shoulders and your feet hip-width apart. Lower your body down, keeping your core tight and elbows close to your sides. Push back up to the starting position and repeat for 12 reps.

4. Incline Bench Press: Set an incline bench to a 45-degree angle. Grab a dumbbell in each hand and hold them at shoulder level with palms facing forward. Press the weights up toward the ceiling and lower them back down. Perform 8-10 reps.

5. Cable Crossovers: Attach a band to a cable machine or use dumbbells. Stand with your feet shoulder-width apart and grab the handles or weights. Step forward with one foot and bend your knees slightly. Bring your hands together in front of your chest, then open them out to the sides in a flye motion. Repeat for 10-12 reps.

Congratulations! You’ve completed a challenging and effective HIIT chest workout. Remember to hydrate and allow yourself time for recovery. Don’t forget to adjust the weight according to your strength and fitness level.

Superset 1: Push-Ups and Medicine Ball Slams

In this superset, you’ll perform two exercises back-to-back: push-ups and medicine ball slams. These moves will target your chest, triceps, shoulders, and core, making it a great upper body workout for women.

Description:

• Start by getting into a push-up position, keeping your hands slightly wider than shoulder-width apart and your body in a straight line from head to toe.
• Lower your chest towards the floor by bending your elbows, keeping your back flat and your core engaged. Aim to get your chest as close to the ground as possible without touching it.
• Push back up to the starting position, fully extending your arms and keeping your core engaged throughout the movement.
• Next, grab a medicine ball and hold it in front of your chest with both hands. Stand with your feet hip-width apart, knees slightly bent, and core engaged.
• Keeping your elbows slightly bent, slam the medicine ball onto the floor with as much force as possible, using your hips and core to generate power.
• Quickly pick up the medicine ball and repeat the slam for the desired number of repetitions.

Tips:

• Make sure to hydrate before and after this workout, as it can be quite intense.
• If traditional push-ups are too challenging, you can modify by doing push-ups on your knees or against an incline surface like a bench.
• Focus on proper form and keep your core engaged throughout both exercises to get the most out of the workout.
• Try to maintain a steady cadence, performing each exercise for around 10-12 repetitions.
• Remember to rest for 30-60 seconds between sets.

Benefits:

• This superset targets multiple muscle groups, including the chest, triceps, shoulders, and core, giving you a complete upper body workout.
• By performing push-ups, you work your chest, triceps, and shoulders, while medicine ball slams engage your core and help improve explosiveness and power.
• By incorporating both exercises into a superset, you’re able to maximize your time and work more efficiently.

Congratulations! You now know how to perform the first superset of this HIIT chest workout for women. Next, continue to Superset 2: Spiderman Push-Ups and Panther Jumps.

Superset 2: Dumbbell Bench Press and Mountain Climbers

For this superset, you will need a set of dumbbells and a floor mat. These two movements will target your chest muscles and work your core as well.

1. Dumbbell Bench Press: Start by lying flat on a bench with a dumbbell in each hand. Bend your knees and keep your feet flat on the floor. Hold the dumbbells with an overhand grip, facing your palms towards your feet. Press the dumbbells up towards the ceiling until your arms are fully extended. Slowly lower the dumbbells back down to chest level. Perform 10-12 reps.
2. Mountain Climbers: Get into a high plank position on the floor with your hands directly under your shoulders. Your body should form a straight line from head to toe. Brace your core and begin alternating bringing each knee towards your chest, as if climbing a mountain. Keep your movements quick and controlled, aiming for 30 seconds. Rest for 10 seconds before moving on to the next exercise.

Perform 5-6 sets of this superset, resting 1-2 minutes between sets. The dumbbell bench press will target your pecs and help build upper body strength. Mountain climbers are a great way to increase the intensity of your workout, working your core and getting your heart rate up. This superset is intense and will challenge your muscles in a different way than traditional exercises. Remember to hydrate and recover properly after completing this superset. That’s it for superset 2!

Superset 3: Incline Dumbbell Flyes and Plank Jacks

For the third superset in this women’s workout routine, we’ll be targeting your upper chest with incline dumbbell flyes, followed by a dynamic core exercise called plank jacks. These exercises will engage and reinvigorate your chest muscles while keeping the intensity high.

Incline Dumbbell Flyes

• Start by setting an incline bench to a 30-degree angle.
• Hold a dumbbell in each hand, palms facing each other, and lie down on the bench.
• With a slight bend in your elbows and a controlled cadence, lower the dumbbells out to your sides until you feel a stretch in your pecs.
• Engage your chest muscles to raise the dumbbells back up to the starting position.
• Perform 10-12 reps of incline dumbbell flyes, focusing on squeezing your chest at the top of each movement.
• After completing the incline dumbbell flyes, move on to the next exercise without resting.

Plank Jacks

• Start in a plank position with your hands directly under your shoulders and your feet together.
• Keeping your core engaged and your back flat, jump both feet out to the sides as if you were doing a jumping jack.
• Jump your feet back together and continue this movement for 30 seconds.
• Make sure to keep a controlled cadence and focus on engaging your core throughout the exercise.

Congratulations! By completing this superset, you’re working your chest muscles in different ways and adding variety to your workout routine. The combination of incline dumbbell flyes and plank jacks will not only build strength in your pecs, but also challenge your core and upper body. Remember to adjust the weight of the dumbbells and the settings on the bench according to your current fitness level and goals.

Superset 4: Chest Flyes On Machine and Burpees

• Begin by setting the cable machine to a weight that challenges you, but still allows for 10-12 reps. Lie on a bench facing up, with your feet flat on the floor and knees bent.
• Hold the handles of the machine with your palms facing each other, and your arms extended upward. This is the starting position.
• Slowly lower your arms out to the sides in a controlled manner, trying to keep a slight bend in your elbows. Stop when your arms are parallel to the floor.
• Pause for a moment, then slowly raise your arms back up to the starting position. Make sure to fully squeeze your chest muscles at the top of the movement.
• Repeat for a total of 10-12 reps, then move on to the burpees.
• For the burpees, start by standing with your feet shoulder-width apart. Lower your body into a squat position, then place your hands on the floor in front of you.
• Quickly kick your legs back to a push-up position, then immediately return your feet to the squat position. Jump as high as you can from the squat position, reaching your arms overhead.
• Land softly and immediately lower back into a squat position to begin the next rep.
• Perform the burpees for 30 seconds, focusing on keeping a high cadence and intensity.
• After completing the burpees, rest for 30 seconds before starting the next set.
• Repeat the superset of chest flyes and burpees for a total of 5-6 sets, resting 3-4 minutes between sets.

This superset is great for targeting your chest muscles with the chest flyes, while also incorporating a full-body movement like burpees to keep your heart rate up and burn more calories. It’s an intense and effective way to work your chest and total body in a short amount of time.

FAQ

What are the benefits of HIIT chest supersets for women?

HIIT chest supersets are a great way for women to increase their cardiovascular fitness, burn calories, and build strength in their chest muscles. These exercises can help women tone their chest, improve their posture, and boost their overall fitness level.

How do chest presses and squats benefit women’s workout?

Chest presses and squats are compound exercises that work multiple muscle groups at once. Chest presses target the chest, shoulders, and triceps, while squats primarily target the leg muscles including the quadriceps, hamstrings, and glutes. By combining these exercises in a superset, women can get a full-body workout, burn more calories, and build both upper and lower body strength.

What are some variations of high knees during HIIT chest supersets?

There are several variations of high knees that can be included in HIIT chest supersets. Some options include performing high knees while standing in place, incorporating high knees while jogging or running in place, or doing high knees while moving forward or backward. These variations can add variety to the workout and challenge different muscle groups.

Is it necessary to use weights for chest presses during HIIT chest supersets?

No, it is not necessary to use weights for chest presses during HIIT chest supersets. Chest presses can be done using bodyweight or resistance bands for added resistance. The intensity of the exercise can also be increased by performing more repetitions or slowing down the tempo. The key is to challenge the muscles and maintain good form throughout the exercise.