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Get Your Heart Pumping with this HIIT Arms and Abs Workout

Today’s…

workout of the day, we are going to be doing a HIIT Arms and Abs Workout . This workout is best done at the gym but if you have the proper equipment you could also do it from home.

Cardio…

For today’s cardio, we are going to be doing a 1 mile run to start it off. Play around with the tempo. Increase the speed after a minute or two. You can also play around with the incline of the treadmill if you are using one for this run. This is a great way to get your heart rate up and the blood flowing. If it is nice outside, feel free to substitute this with a 10 minute run outside instead. 

We will also end todays workout with a half mile run. Make this run a little more intense then the first mile run. 

Circuit…

For our circuit today we are going to be focusing on full body using nothing but body weight. This is a 12 exercise workout broken out into 3 circuits, which we will do 4 times. We will do each exercise for a set number or reps. After each round take about a 30 second break before starting the next round.

Abs…

Ab exercises have been built into the circuits today.

Stretch

To end the workout, stretch out those muscles to prevent soreness and injury. Recovery is the most important part after working out, so make sure to take care of your body and it will take care of you. Stretch it out for a total of 10 – 15 minutes depending on how much time you have. 

HIIT Arms and Abs Workout:

HIIT Arms and Abs Workout

Treadmill

– 1 mile warm up run

    – increase the tempo throughout the run

 

Circuit

– one arm bicep curls onthe curl machine 4×10 (each arm)

     – superset with dumbbell tircep extensions 4×10

– bicep curls on the curl machine 4×10

     – superset with one arm dumbbell tricep extension 4×10

 

Circuit

– 4 rounds of the following

    – 10 standing bicep curls

    – 10 ez bar skull crushers

    – 10 weighted oblique dips

    – 30 second high plank

 

Circuit

– 4 rounds of the following:

    – 10 ez bar curls

    – 10 dumbbell skull crushers

    – 10 weighted oblique dips

    – 10 weighted toe touches

 

Cardio

– half mile run

     – increase speed every 30 seconds 

Bicep Curl Machine:

Dumbbell Tricep Extensions:

One Arm Dumbbell Tricep Extensions:

Standing Bicep Curls:

EZ Bar Skull Crushers:

Oblique Dips:

EZ Bar Curls:

Dumbbell Skull Crushers:

Weighted Toe Touches:

Takeaways

If you are looking for more workout of the day ideas, be sure to go check out our page here for more.

If workout of the day isn’t really your thing, we have workout plans and progression programs here! Be sure to check them out and find what workout plan is best for you (lean mass or strength).

 

About Post Author

Bobby Petrillo

Bobby Petrillo is 28 years old from Charlotte NC. He went to UNCW where he studied accounting but has been working in Data Analytics since graduating in 2017. Fitness has always been a big part of his life ever since freshman of high school. He is passionate about sharing his health and exercise knowledge to help others achieve their goals.
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