Upper Body Blast

30 Minute Upper Body HIIT Workout

To warm up, perform 5 minutes of moderate cardio (such as jogging, jumping rope, or cycling). Complete 3 rounds of circuit 1, then rest for 30 seconds to 1 minute. Boost your heart rate again by running or walking 1/4 mile. Then complete 3 rounds of circuit 2, followed by a cool-down stretch—and you're done.

Circuit 1 | 3 rounds

Overhead Press | 12 reps
Hold a set of dumbbells and create 90-degree angles with each arm so upper arms are parallel to the ground and dumbbells are at about head height. As you exhale, press the weights overhead (without clanking the weights together). Return to the starting position, not letting elbows droop below shoulder height to keep some resistance.

Triceps Kickback | 12 reps
Hinge forward from your hips, keeping core tight and flat back. Bending elbows, glue your upper arms to your sides. On an exhale, straighten your arms as much as possible. Inhale to bend elbows back to starting position. Be sure to maintain a neutral spine and neck position.


Chest Press | 12 reps
Lie faceup on a mat. Bring elbows out in line with shoulders to create a 90-degree angle. Press the weights up without clanking them together, focusing on engaging the muscles in your chest. Lower weights back to the starting position.

Circuit 2 | 3 rounds

Side Plank With Lateral Raise | 12 reps per side
Start in a side plank (either full or modified by keeping your bottom knee on the floor) and hold a light dumbbell in your top hand. Bring weight in front of the center of your core. Keeping your arm slightly bent, lift weight up to shoulder height. Return to starting position. For even more of a challenge, you can lift your top leg and touch it to the weight between each rep.

Push-Up | 15 reps
Start in plank position with hands planted directly under shoulders (slightly wider than shoulder-width apart). Ground your toes into the floor to stabilize the bottom half of your body. Keeping your spine straight (don't lift hips, and keep neck in line with your spine instead of dropping it forward) and knuckles pressing into the floor, lower your body until your chest almost grazes the floor. Exhale as you press back up.

Triceps Dip | 15 reps
You can perform these on a bench (hands on the bench, feet on the floor) or on the floor. Point your fingertips toward your toes and bend your elbows, making sure to keep your hips lifted. Straighten your arms by engaging your triceps. For an added challenge, straighten your legs, balance on only one leg, or place a flat weight on your lap.


Always do your own personal best and listen to your body. Modify the rep count to fit your fitness level and most of all HAVE FUN!