No Gym Required! Sculpt Your Upper Body with These Killer HIIT Workouts!

Hiit workouts upper body- Do you want your arms, chest, and back to be defined and toned after your workout?

High-intensity interval training (HIIT) workouts are a great way to challenge your upper body muscles and boost your metabolism. 

Exercises like HIIT involve short bursts of intense activity followed by rest. People with busy schedules use these workouts because they burn more calories and are time-efficient.

In this article, we will discuss 15 HIIT workouts that you can do to tone and sculpt your upper body. 

We’ll cover exercises for arms, chest, and back, and we’ll provide modifications based on your fitness level.

Benefits of HIIT Workouts Upper Body

Before we dive into the workouts, let’s talk about the benefits of HIIT workouts for your upper body:

1. Boosts metabolism: HIIT workouts help to increase your metabolism, meaning you continue to burn calories even after your workout is complete.
2. Time-efficient: HIIT workouts are designed to be short and intense, making them perfect for people with busy schedules.
3. No equipment needed: Most of the workouts we will cover require little to no equipment, meaning you can do them at home or at the gym.
4. Variety: With so many different exercises to choose from, you can easily switch up your routine and prevent boredom.

• Related: HIIT for beginners weight loss! 

Now that we’ve covered the benefits let’s get into the workouts.

15 HIIT Workouts for Upper Body

1. Push-Up and Shoulder Tap

This exercise targets your chest, triceps, and shoulders.

1. Get into a plank position, feet together, arms shoulder width apart.
2. Make sure your elbows are close to your body as you lower yourself to the ground.
3. Push your body back up and tap your left shoulder with your right hand.
4. Put your right hand back on the ground and do the other side.
5. Continue alternating between push-ups and shoulder taps for 30 seconds.

2. Plank Jacks

This exercise targets your chest, core, and shoulders.

1. Stand with your feet together in a plank position.
2. You’ve got to jump your feet wide and then back together.
3. Try to do this for 30 seconds, jumping in and out every 30 seconds.

3. Tricep Dips

This exercise targets your triceps.

1. Sit on the edge of a bench or chair with your hands gripping the edge of the bench or chair.
2. Walk your feet forward until your hips are off the bench or chair.
3. Your elbows should be bent as you lower your body.
4. Regain your starting position by pushing your body up.
5. Repeat for 30 seconds.

4. Alternating Arm Plank

This exercise targets your core, shoulders, and triceps.

1. Put your hands shoulder-width apart and your feet together in a plank position.
2. Put your right hand on your left shoulder and tap.
3. Repeat the process on the other side after placing your right hand back on the ground.
4. Continue alternating between arms for 30 seconds.

5. Diamond Push-Ups

This exercise targets your triceps and chest.

1. Begin in a plank position, with your hands close together to form a diamond shape.
2. Your elbows should stay close to your body as you lower your body.
3. Regain your starting position by pushing your body up.
4. Repeat for 30 seconds.

6. Burpees

It’s a great exercise for your chest, shoulders, triceps, and core.

1. The first step is to stand up and make sure your feet are shoulder-width apart.
2. Get down in a squat position and place your hands on the ground.
3. Jump your feet back into a plank position.
4. Perform a push-up.
5. Jump your feet forward towards your hands and stand back up.
6. Jump up into the air with your arms raised above your head.
7. Repeat for 30 seconds.

7. Mountain Climbers

This exercise targets your chest, shoulders, and core.

1. You’ll start in a plank position, hands shoulder-width apart.
2. Bring your right knee towards your chest.
3. Switch to your left knee and bring it up to your chest.
4. Continue alternating between legs for 30 seconds.

8. Jumping Jacks

This exercise targets your chest, shoulders, and core.

1. Place your feet together and your arms by your sides in a standing position.
2. Jump your feet out wide and raise your arms above your head.
3. You’ve got to jump back together and lower your arms
4. Repeat for 30 seconds.

9. Superman

This exercise targets your back and shoulders.

1. Extend your arms and legs while lying face down on the ground
2. Lift your arms, legs, and chest off the ground.
3. Hold for 2-3 seconds.
4. Get back to the ground by lowering your arms, legs, and chest.
5. Repeat for 30 seconds.

10. Side Plank

This exercise targets your obliques, shoulders, and core.

1. Begin in a plank position, with your hands shoulder-width apart and your feet together.
2. Rotate your body to the left, lifting your left arm towards the ceiling and balancing on your left foot.
3. Hold for 15 seconds.
4. Rotate back to the starting position and repeat on the other side.
5. Continue alternating between sides for 30 seconds.

11. Renegade Rows

This exercise targets your back, biceps, and core.

1. Begin in a plank position, with your hands gripping a pair of dumbbells and your feet shoulder-width apart.
2. Perform a row with your right arm, lifting the dumbbell towards your chest.
3. Lower the dumbbell back down and perform a row with your left arm.
4. Continue alternating between arms for 30 seconds.

12. Shoulder Presses

This exercise targets your shoulders and triceps.

1. Begin in a standing position with a pair of dumbbells at shoulder height.
2. Press the dumbbells up towards the ceiling.
3. Lower the dumbbells back down to shoulder height.
4. Repeat for 30 seconds.

13. Arm Circles

This exercise targets your shoulders.

1. Begin in a standing position with your arms extended out to the sides.
2. Circle your arms forward for 15 seconds.
3. Circle your arms backward for 15 seconds.

14. Bicep Curls

This exercise targets your biceps.

1. Begin in a standing position with a pair of dumbbells at your sides.
2. Curl the dumbbells up towards your shoulders.
3. Lower the dumbbells back down to your sides.
4. Repeat for 30 seconds.

15. Reverse Fly

This exercise targets your back and shoulders.

1. Begin in a standing position with a pair of dumbbells at your sides.
2. Your back should be straight while your hips are hinged forward.
3. Put your shoulder blades together while lifting the dumbbells to the sides.
4. Lower the dumbbells back down to your sides.
5. Repeat for 30 seconds.

Now that we've gone through a variety of exercises that target the upper body, it's important to consider how to structure a HIIT workout incorporating these moves.

• Related: Best HIIT workout for fat loss at home

Sample workouts that you can modify to fit your own fitness level

1. Warm-up: 5 minutes of jogging in place, jumping jacks, and arm circles.
2. Circuit 1: Perform each exercise for 30 seconds with no rest in between. Rest for 30 seconds after completing all exercises.
   • Push-ups
   • Bicep curls
   • Renegade rows
   • Shoulder presses
3. Circuit 2: Perform each exercise for 30 seconds with no rest in between. Rest for 30 seconds after completing all exercises.
   • Burpees
   • Mountain climbers
   • Jumping jacks
   • Superman
4. Circuit 3: Perform each exercise for 30 seconds with no rest in between. Rest for 30 seconds after completing all exercises.
   • Side plank (left side)
   • Side plank (right side)
   • Reverse fly
   • Arm circles
5. Cool-down: 5 minutes of stretching.

Remember, when doing a HIIT workout, it's important to push yourself to your limits during the 30 seconds of work, but also give yourself enough rest in between circuits to recover. As you progress, you can increase the length of the work intervals and decrease the rest intervals to continue challenging yourself.

• Related: Hiit workout for obese beginners

Is it Safe to do Full-Body HIIT Workouts Every Day?

While HIIT workouts can be effective, it’s important to listen to your body and not overdo it. 

Your body may not be able to tolerate daily full-body HIIT workouts, which could result in injury and exhaustion. 

Let your body time to relax and heal between workouts, and diversify your workouts to avoid overuse issues.

• A good rule of thumb is to aim for 2-3 HIIT workouts per week, with rest days in between.
• It’s also important to vary your workouts to avoid doing the same exercises every day, which can lead to overuse injuries.
• If you’re feeling tired or sore, it’s okay to take a break from HIIT workouts or to modify your workout to make it less intense.
• Remember to listen to your body and to prioritize rest and recovery, as this is essential for overall health and fitness.

• Related: Hiit for weight loss!

Who should avoid performing HIIT?

High-intensity interval training, or HIIT, has become a popular way to get a quick and effective workout. However, not everyone is suited to this type of exercise.

• For some people, HIIT workouts aren’t for them or they need to be supervised by a doctor.
• For people with certain medical conditions, such as heart disease, high blood pressure, or joint problems, HIIT may not be safe.
• The intense exercise can be harmful to a developing foetus, so pregnant women shouldn’t do HIIT too.
• Start with lower-intensity workouts if you’re new to exercising or haven’t exercised in a while.
• You shouldn’t push yourself too hard, as it can lead to injury or burnout.
• Consult a doctor or fitness professional before starting HIIT if you’re unsure whether it’s right for you.
• Remember, exercise should be fun and sustainable, so find something that works for you.

Can HIIT alone help in achieving muscle toning?

Some may wonder if HIIT alone is enough to achieve muscle toning. 

Let’s explore the effectiveness of HIIT for muscle toning and provide some tips for incorporating HIIT into your fitness routine.

• In terms of muscle tone, HIIT isn’t as effective as it is for improving fitness and burning calories.
• To tone and build muscle, you have to include strength training exercises in addition to HIIT.
• You can target specific muscle groups with strength training exercises like weightlifting or bodyweight exercises.
• While HIIT may not be the only way to tone your muscles, it can help to burn fat and improve cardio.
• To get the most benefit from HIIT, incorporate exercises that engage multiple muscle groups and are weight-bearing.
• To support muscle growth and toning, you should also eat right, exercise, rest, and recover enough.

Do 30-minute HIIT sessions yield effective results?

In today’s fast-paced world, it can be challenging to find time to exercise regularly. 

That’s where high-intensity interval training (HIIT) comes in. 

But can you really get results from just 30-minute HIIT sessions? 

30-minute HIIT sessions can yield effective results for those looking for a time-efficient workout that burns calories, improves cardiovascular health, and builds muscle. By incorporating the tips mentioned above, you can get the most out of your 30-minute HIIT workout and achieve your fitness goals.

Tips for getting the most out of your 30-minute HIIT session:

• Warm-up: Make sure you take the time to warm up before your HIIT workout. By doing this, you’ll be able to reduce your risk of injury.
• Use proper form: When performing exercises during your HIIT workout, be sure to use proper form. By targeting the right muscles, you can avoid injury.
• Incorporate variety: To prevent boredom and ensure that you’re targeting different muscles, incorporate a variety of exercises into your HIIT workout.
• Push yourself: HIIT is all about pushing yourself to your limits. During your workout, aim to work as hard as you can during each interval.

FAQs: Hiit workout upper body

Final thoughts

In conclusion, HIIT workouts upper body are an effective way to build strength, burn calories, and improve overall fitness. 

By incorporating a variety of exercises that target different muscle groups, you can create a challenging and effective workout that will help you reach your fitness goals. 

So grab a pair of dumbbells and get started on your journey to a stronger, fitter upper body!

Cheers!