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Are you tired of seeing those flabby arms and sagging middle all the time? Do you want to have a toned and sculpted upper body that will be the envy of your family and friends? Don’t want to work out in the gym? If you answer yes to all these questions then you’re in luck because you can now achieve a toned upper body without having to leave the comforts of your home. All you need is a little bit of your time plus commitment to perform this HIIT workout for the upper body.



HIIT stands for High Intensity Interval Training and many fitness experts and health specialists swear by this workout when it comes to sculpting the body through high intensity workouts. Instead of working out for hours in the gym or joining marathons that can take hours, HIIT will make you burn your calories in 30 minutes or so.
You don’t need any fancy equipment to achieve that upper body to die for. As a matter of fact, you only need an interval timer, an exercise mat, and proper clothing and you’re ready to go.

Work the Upper Body with HIIT

Warm up

This is an important part of your HIIT workout as it helps loosen your muscles up. Devote 5 minutes for your warm up while doing cardio workouts such as jumping jacks, bodyweight squats and so on.

Set up timer

This workout requires you to perform 8 sets of 40 seconds of exercise plus 10 seconds of rest.


Do 1st set

Do the following workouts for 40 seconds each with 10 seconds rest in between. Begin with plank reachers, bodyweight row, Hindu pushup, hyperextension, inchworm, pike shoulder press, plank climber, and single-leg dips.


Once you’ve performed all eight exercises give your body time to recuperate for a full minute. Drink water if you like or take a bite from a banana to refuel your body.

Maintain intensity

Since this an HIIT workout, you should perform the exercises mentioned as many times as you can for 40 seconds. This will really work out your muscles to their limit and beyond.

Form is everything

Before you do as many repetitions of the exercises included in this set, you should make the form your priority. When you execute the proper form for each workout, you will be minimizing your risk of suffering from injuries while working your muscles out properly.


If you feel that the workout is too much for you, remember that you can modify it to suit your current fitness. You can also take more breaks until your body becomes familiar with the intensity of your HIIT program.

Cool down

Once you’ve completed 2 to 3 sets of the eight exercises mentioned above, make sure that you cool down to bring back your heart rate to normal and your muscles properly stretched to minimize pain, cramps, and other body aches.

Of course, you shouldn’t just focus on working out your upper body but you should also work on your legs too to ensure that your whole body is sculpted and toned properly.




- A word from our sposor -

HIIT Workout for Upper Body