High intensity interval training (HIIT) should be incorporated in just about every workout routine.


Much research reports the numerous benefits of HIIT training for improving strength and endurance. Most notably, HIIT is known to be more effective in burning fat than traditional workout routines.

Many use HIIT training when running or biking, but you can also use for resistance training workout routines. This workout routine in particular will highlight how you should use HIIT training to work your upper body.

As always, this workout is simple and can be done in as little as 15 to 20 minutes.

How to Perform

For this HIIT upper body workout routine, we will use 30:30 intervals — meaning that you will exercise for 30 seconds, and then rest for 30 seconds. You will perform 3 rounds of each exercise.¬†

During the 30 seconds that you are exercising, PERFORM AS MANY REPETITIONS AS YOU CAN! Do not pace yourself. The point of HIIT training is to push yourself to your maximum limit for those 30 seconds.

If you wish, you should keep track of the number of repetitions that you perform each time you visit this workout so you can note your progress.

HIIT Upper Body Workout Routine

1. Upright Row Squat

Perform this excellent workout as a warm-up, multi-joint exercise for your total body, with a focus on your trapezius and shoulder muscles.

2. Ab Twist

Never neglect your core! Let’s hit it with today’s workout!

3. Biceps Curls

You use your arms to lift, so we obviously have to keep these strong!

4. Triceps Dips

One of the best exercises you can perform to tighten up the backs of your arms.

5. Shoulder Raise

A great exercsie to keep your shoulders strong and healthy.