HIIT Workout Bicep, Tricep and Shoulder

HIIT Workouts are all the rage from everyone at the local gyms to the professional athletes. Today’s post is my a great HIIT Workout to shape your biceps, triceps and shoulders.
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The beauty of these workouts is that they can be done anywhere and everywhere, with little to no gym equipment. HIIT, stands for high-intensity interval training, it is a training technique in which you give all-out, one hundred percent effort through quick, intense bursts of exercise, followed by short, sometimes active, recovery periods.

These exercises increases your metabolism meaning you burn more calories, lose more fat, and improve your cardiovascular fitness level in a short period of time. 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 really really hard (harder than you want), but it is for 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.

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 exercise 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 to 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 (each side)
10 plank side walk (each side)
50 jump rope or jumping jacks
10 hip heist push ups (each side)
50 seconds arm circles (forwards & backwards)
10 squat & reach
2 minute rest

Beginner: Repeat set three times

Advanced: Repeat set five times.

How to do moves:

Push Up – Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms 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 to engage your core), extend your arms straight out in front of your body at shoulder height, and then pull backwards, 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 plank position with your hands underneath your shoulders, 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 “up” part of a push-up; lower chest and bend elbows to 90 degrees. Lift right hand and left foot, rotating upper body to the right while bringing left knee across body toward right armpit. Pivot on right foot and continue rotating torso until you’re face up. Lift hips until torso is in tabletop position. Lift left hand and right foot, rotating upper body to right, pivoting on 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 a full 50 second interval drawing circles forward, and then another doing the same thing backwards.

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.