This upper body HIIT workout is a lot of fun and actually works the entire body! The workout is easily scaled to any fitness level and needs little equipment.

The goal is to really push it for those 30-second intervals, hence the high-intensity interval training! Rather than taking it slowly through the exercises, speed them up and really power through the whole motion. You’ll want to use a weight that you can finish the whole workout with challenging enough that you’re barely able to finish those 30 seconds, it should really be burning at the end of each interval!

Set up your stations before beginning because you only have 15 seconds to transition from exercise to exercise. For the final 45 second HIIT portion, you can run up a step mill, push yourself on a rowing machine or sprint on a treadmill. It doesn’t really matter what form of cardio you use as long as you’re pushing it!

20 Minute Upper Body HIIT Details

  • 30 seconds push up to side plank
  • 15 seconds rest
  • 30 seconds standing arnold press
  • 15 seconds rest
  • 30 seconds kettlebell high pull
  • 15 seconds rest
  • 30 seconds alternating dumbbell row
  • 15 seconds rest
  • 45 seconds step mill, row or run
  • 30 seconds rest

Repeat for 5 Rounds.

If you’re unsure of any of the exercises, search them on YouTube for examples before beginning.

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20 Minute Upper Body HIIT Workout