HIIT Workouts are all the rage from everyone at the local gyms to professional athletes. Today’s post is my guide to HIIT Workouts and how to make the most out of them. HIIT Workout Bicep, Tricep, and Shoulder workouts can be done anywhere, with little to no gym equipment.
What is HIIT Workout?
HIIT stands for High-Intensity Interval Training. HIIT workouts involve alternating between high-intensity intervals, with low-intensity exercises or complete rest periods. This type of workout is beneficial because you get more results in a shorter amount of time than other types of workouts. This HIIT workouts to shape your biceps, triceps, and shoulders will lengthen, strengthen and help you will mobility.
HIIT is an All-Over Body Workout
These exercises increase your metabolism meaning you burn more calories, lose more fat, and improve your cardiovascular fitness level in a short period. HIIT trains and conditions both your anaerobic and aerobic energy systems ensuring an all-over body workout both cardiovascular and muscular.
To get the benefits HIIT, you need to push yourself past the upper end of your aerobic zone and allow your body to replenish your anaerobic energy system during the recovery intervals. That means you work hard (harder than you want), but it is for a short burst of time. You get a few minutes to recover, letting your heart rate drop a bit, and then you repeat. Remember your intervals involve maximum effort, not simply a higher heart rate.
Have a Base Fitness Level Before Starting a HIIT Program
Before starting any HIIT program, you should be able to exercise for at least 20-30 minutes at 70-85% of your estimated maximum heart rate, without exhausting yourself or having problems. Because HIIT is physically demanding, it’s important to gradually build up your training program so that you don’t overdo it.
I offer a few variations of certain exercises based on where you are in your fitness level. If you are new to this, and you need more than 2 minutes of rest in between sets, by all means, take more, but don’t wait too long (no more than 4 minutes) because the working sets will be harder on you the lower you let your heart rate drop.
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Please let me know what you think of the workout, I would love to hear from you.
HIIT Workout Bicep, Tricep, and Shoulder
- 50 jump rope or jumping jacks
- 10 push-ups
- 10 reclined rhomboid squeezes
- 10 tricep dips
- 50 jump rope or jumping jacks
- 10 burpees
- 10 opposite arm & leg lifts (on each side)
- 10 plank sidewalks (on each side)
- 50 jump rope or jumping jacks
- 10 hip heist push-ups (on each side)
- 50 seconds arm circles (forwards & backward)
- 10 squat & reach
- 2-minute rest
Beginner: Repeat the set three times
Advanced: Repeat the set five times.
How to do moves for HIIT Bicep, Tricep, and Shoulder Workout
- Push Up – Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arm’s length. Next, lower yourself downward until your chest almost touches the floor as you inhale. Now breathe out and press your upper body back up to the starting position while squeezing your chest. After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.
- Reclined Rhomboid Squeezes – Sit in a reclined position (as far back as you need to engage your core), extend your arms straight out in front of your body at shoulder height, and then pull backward, focusing on squeezing those shoulder blades towards one another.
- Tricep Dips – Facing the ceiling, hands, and feet flat on the ground (as if you were about to do a crab walk), extend one leg straight up into the air and dip by bending at the elbows. Alternate which leg is extended with each dip.
- Burpee – You stand with your feet about hip-width apart, squat, and place your hands on the floor outside your feet. With your abdominals engaged, thrust your feet back until you are in a plank position with no hitching of your hips up or down. Immediately jump your feet back up to your hands and stand.
- Opposite Arm & Leg Lifts – From all fours, reach your right arm forward; at the same time, stretch your left leg back and flex your foot. Hold for 5 seconds, then release and repeat using the left arm and right leg; that’s one rep. Do 10 to 15 reps.
- Plank Side Walk – Begin in a plank position with your hands underneath your shoulders, and body in one straight line. Simultaneously cross your right hand over your left as you step your left foot to the left. Then simultaneously step your left hand and right foot to the left, so you’re back in plank position. Your hands move together as your feet step apart.
- Hip Heist Push-Up – Get into the “up” part of a push-up; lower your chest and bend your elbows to 90 degrees. Lift right hand and left foot, rotating upper body to the right while bringing left knee across body toward the right armpit. Pivot on the right foot and continue rotating your torso until you’re face up. Lift hips until the torso is in a tabletop position. Lift your left hand and right foot, rotating your upper body to the right, and pivoting on your left foot until you are back in the “up” part of a push-up.
- Arm Circles – Extend your arms straight out from your shoulder joint, and “draw” circles with your fingertips. Do full 50-second interval drawing circles forward, and then another doing the same thing backward.
- Squat and Reach – Begin with your feet slightly wider than hip width apart and toes pointed slightly outward. Keeping your weight in your heels, sit back into your deep squat. Make sure your knees do not go beyond your toes. As you sit back in your squat, raise both of your arms overhead. Once you’re in a deep squat, hold this position for a moment, then return to standing while lowering your arms to your sides. This completes one rep.
Repeat the series of exercises for your desired number of sets. For beginners, aim to complete three sets, and for advanced exercisers, five sets are recommended. Make sure to rest for two minutes between each set! Enjoy this bicep, tricep, and shoulder workout!
For More HIIT Workouts
Happy Training!
How many times a week do you recommend doing these HIIT workouts?
Jen, if you are able I would shoot for 3 days a week. Preferrably a day rest or strict cardio in between each.