A little something to make your heart pump while toning your arms, back and chest!
Heeeyy all! This is the perfect 20-minute workout to get your sweat on while strengthening your upper body. Every cardio move is followed by a strength move to work your heart, mind and muscles! Every exercise can be modified, so take it where you need it. It’s not too late to start working on those tank top arms!
I’m a sucker for cardio strength workouts, something that makes me sweat and pushes my body is a win. I finish feeling accomplished and ready to take on the rest of the day (which may include a nap ;)) The number one reason I love HIIT workouts is for the benefits my body reaps – longer calorie burn, toned muscles, shredded fat, endorphin rush plus it’s done in half the time of a regular workout! If there’s one thing we are all looking for in a workout, it’s that!
The other week, I was rushed for time in the gym. I only had 45 minutes, so I did interval training on the elliptical for 15 minutes to get my heart rate up and start the sweat. Then I lifted back for the next 30 minutes, but instead of resting in between moves like I normally would, I just supersetted every lift (performed two different moves back to back). *Make sure when you superset, you are working different muscle groups. So in my instance, I lifted lower back then upper back. Two years ago, I would have probably just skipped the workout all together because, “I didn’t have enough time.” Now, I bust it out in the short amount of time I have.
Trust me, a 45 minute workout is better than non at all. And if you have the right mindset, it can be done efficiently and effectively!
Now let’s talk about this HIIT (high intensity interval training) workout. Each round has 5 moves – 3 cardio and 2 strength. But don’t be fooled, you’ll be working every part of that body for those 20 minutes!
In this workout, you perform each move for 45 seconds, with NO rest in between moves. (if you need a break anytime within the workout, just shake out those muscles, take a deep breath and hop right back in when you’re ready.) You take an one minute break after each round. If you’re confused by one of the moves, I have descriptions down below and if you still don’t get it just keep moving! Remember if you work hard, 20 minutes is all you need 🙂 Who’s ready to sweat it out?! 🙋🏽
Cardio + Upperbody HIIT
Perform each move for 45 seconds, no break in between moves. 1 minute break in between rounds.
Equipment: heavy and light dbells, mat
- 1-2-3 Heisman – 3 quick steps laterally right, and then drive your left knee into chest while performing a little crunch. Bring leg down and then perform 3 quick steps laterally left and drive your right knee into chest. Repeat.
- Cross Body Curl – curl dbells across your body. Left arm to right shoulder and then alternate right arm to left shoulder.
- Hop Hop Knee – 2 little hops and then drive you left knee into chest. 2 hops again and then drive your right knee into chest.
- Narrow + Wide Hammer Curls – with palms facing together, curl the dbells up to shoulders and then slower lower down, then face palms out and curl dbells up to shoulders.
- Shuffle + Jack – 3 shuffles laterally right (butt low), then perform a jumping jack. Then perform 3 shuffles laterally left and perform a jumping jack, repeat.
- High Plank In/Outs – in high plank position, jump feet in (butt comes in the air) and then back out (butt goes back down). Repeat.
- Kneeling Tricep Extension – kneeling with 2 dbells in hand and overhead, perform a tricep extension. Dbells together, lower to base of neck, keeping elbows close to temples.
- Plank Jack Taps – in high plank position, jump feet out and tap right hand to left shoulder. Jump feet back in and bring hand back to ground. Repeat and alternate.
- Kneeling Tricep Kickbacks – kneeling with 2 dbells in hand, lean forward slightly and perform a tricep kickback. Kick pinkys to ceiling, keeping elbows still.
- Low Plank Punch – in low plank position, widen feet for sturdy base. Punch left arm out and bring elbow right under shoulder, then punch right arm. Repeat and alternate.
- Burpee + Pushup – perform burpee, bringing chest all the way to the ground. Keeping body stiff push-up into high plank position and jump feet in and jump at the top. Repeat.
- Hammer Curl Press + Around the World Down – with light dbells in hand, palms facing together, hammer curl up to shoulders and press dbells overhead. Bring palms facing forward and straighten arms, slowly lower dbells out and around back to starting position.
- Power Knee – bring one knee forward, one leg behind and hinge at hips. Drive right knee into chest and bring arms in toward body. Repeat with same leg and switch half way through.
- Arnold Press – with heavy dbells in hands, palms facing body, twist arms so that palms face out and press dbells overhead. Slowly lower deblls back so palms face you. Twist on the way up, twist on the way down. (sorry for the photo, Nick doesn’t know how to adjust the camera 🙄)
- Vertical Side Jump + Jabs – in squat position, jump laterally right and then perform two punches while body is in air. Quick right and then left jab. Land back in squat position and jump laterally left jabbing with left arm first this time and then right. (jab first with arm closest to the direction you are jumping – i.e. jumping right, right jab goes first.)
- Spider Lunge + Tricep Pushup – in high plank position, bring right foot up toward hands (hopping or step) and then hop back to high plank position. Perform a tricep pushup, and then spider lunge with the left foot. Repeat and alternate.
- Pushup Balance – perform a pushup and then twist to the right, so that hips are square to the wall. Lower back down and perform another pushup. Twist to the left. Repeat and alternate.
- Narrow + Wide Mountain Climber – in high plank position, hop right foot in and then left foot (like a normal mountain climber), then take your legs wider, right then left. Alternate and repeat.
- Tricep Pushup + Downward Dog – Perform a tricep pushup (on knees or toes) and then pop onto feet and perform a downward dog. Repeat.
- Low Plank Pendulum Swing – in low plank position, swing right leg out and tap the floor, then swing it back in center and swing left leg out. Repeat and alternate legs.