If you’re looking for a time-efficient way to push your upper body to the limit, this 35-minute HIIT workout is perfect for you. With just a few pieces of equipment and a little bit of space, you can craft a workout routine that will torch calories, build strength, and leave you feeling stronger and more powerful than ever before.

This workout is designed to target your upper body, focusing on functional movements that engage multiple muscle groups at once. From push-ups to rows to lateral raises, you’ll be working your arms, shoulders, and back in a variety of ways to ensure a well-rounded, full-body workout.

Don’t worry if you don’t have access to a fully equipped gym – this workout can be done at home using minimal equipment. All you need is a pair of dumbbells or kettlebells, a mat or soft surface for floor exercises, and some space to move around.

Before you begin, it’s crucial to warm up your upper body and improve mobility. Spend a few minutes lightly jogging in place or doing jumping jacks to get your heart rate up. Then, take a few minutes to stretch your arms, shoulders, and chest, paying special attention to any areas that may feel tight or tense.

Once you’re warmed up and ready to go, set a timer for 35 minutes and begin the workout. Perform each exercise for 45 seconds, with a 15-second rest between exercises. Move through the circuit as quickly as possible, but maintain good form and control throughout each movement.

There are some exercises in this workout that may be new to you, so here are a few FAQs to help you get started:

– Burpees: Begin in a standing position, then squat down and place your hands on the ground. Quickly kick your feet back and land in a push-up position. From there, perform a push-up, then reverse the movement to come back to standing. Repeat for the prescribed amount of time.

– Rows: Using a pair of dumbbells or kettlebells, bend your knees and hinge forward at the hips until your torso is parallel to the ground. Pull the weights up towards your chest, squeezing your shoulder blades together at the top. Slowly lower the weights back down and repeat.

– Lateral Raises: Stand with your feet shoulder-width apart and hold a pair of dumbbells or kettlebells in your hands, palms facing inward. Keeping your arms straight, raise the weights out to the sides until they are parallel to the ground. Hold for a moment, then slowly lower them back down.

– Superman Extensions: Lie face down on a mat with your arms extended overhead, palms facing the ground. Lift your upper body and legs off the mat at the same time, keeping your gaze down and your neck in a neutral position. Hold for a moment, then lower back down.

– Dips: Sit on the edge of a stable chair or bench, placing your hands beside your hips. Slide your hips forward off the edge and lower your body down until your arms are bent at a 90-degree angle. Push through your hands to raise yourself back up.

Remember to exhale during the exertion phase of each exercise and inhale during the relaxation phase. And if you prefer, you can download our 2-week HIIT workout newsletter for more workout ideas and tips on how to maximize your results.

So go ahead and give this 35-minute upper body HIIT workout a try. Your arms, shoulders, and back will thank you later!+

FAQ

What is HIIT?

HIIT stands for High-Intensity Interval Training. It’s a workout method that involves short bursts of intense exercise followed by periods of rest or lower-intensity exercise.

How long is this upper body HIIT workout?

This upper body HIIT workout is 35 minutes long.

What are the benefits of doing an upper body HIIT workout?

An upper body HIIT workout can help you burn calories, build strength in your arms, shoulders, and back, improve cardiovascular fitness, and increase endurance.

Can I do this workout at home?

Yes, you can do this workout at home as it doesn’t require any special equipment. However, you will need some dumbbells for certain exercises.

Is this workout suitable for beginners?

This workout may be challenging for beginners as it involves high-intensity exercises. It’s important to listen to your body and modify the exercises as needed. If you’re new to HIIT, it’s recommended to start with a lower intensity workout and gradually increase the intensity over time.

Can I do this upper body HIIT workout every day?

It is not recommended to do this workout every day. HIIT workouts are intense and put a lot of stress on your muscles. It is important to give your muscles time to recover, so it is best to do this workout 2-3 times a week with rest days in between.

Can I modify the exercises if I don’t have the necessary equipment?

Yes, you can modify the exercises if you don’t have the necessary equipment. For example, if you don’t have dumbbells, you can use water bottles or cans as weights. If you don’t have a resistance band, you can do bodyweight exercises instead. The important thing is to still challenge yourself and maintain proper form.