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Get ready for summer with this Arms and Abs HIIT workout

Today’s…

workout of the day, we are going to be doing an Arms and Abs HIIT workout. This is a great workout that will get you the arm pump you are looking for! 

Cardio Round 1…

For today’s cardio, we are going to be doing a 2 mile run on the treadmill. 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 2 mile run outside instead. 

Circuit…

For our circuit today we are going to be focusing on arms using dumbbells, cables and body weight. This is a 10 exercise workout that you will do 4 sets of an each exercise has their own desired number of reps. Challenge yourself throughout these exercises and increase the weight after every set or every other set.
 

Abs…

For abs we are going to do 5 different exercises for 3 rounds and do each exercise for 30 seconds. The ab workout is designed to target those lower abdominal muscles! 

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. 

Arms and Abs HIIT workout:

Arms and Abs HIIT workout

Arms and Abs HIIT workout

 

Cardio:

– 2 mile run on the treadmill

 

Circuit:

 

– 4×10 reps of one arm cable curls (each arm)

 – 4×10 reps of one arm dumbbell tricep extension (each arm)

 – 4×10 reps of tricep pull down

 – 4×10 reps of standing bicep curls (each arm)

 – 4×10 reps of one arm tricep pull downs (each arm)

 – 4×10 reps of dumbbell curls with static hold (each arm)

 – 4×10 reps hammer curls (each arm)

 – 4×10 standing dumbbell skull crushers

 – 4×25 pushups

 – 4×10 body weight dips

 

Abs:

– 3 rounds of the following:

   – 30 seconds 6 inches

   – 30 seconds leg pull ins

   – 30 seconds flutter kicks

   – 30 seconds heel touches

   – 30 seconds leg raises

 

     

One Arm Cable Curls:

One Arm Dumbbell Tricep Extension:

Tricep Pull Downs:

Standing Bicep Curls:

One Arm Tricep Pull Downs:

Dumbbell Curls with Static Hold:

Hammer Curls:

Dumbbell Skull Crushers:

Body Weight Dips:

6 Inches:

Leg Pull ins:

Flutter Kicks:

Heel Touches:

Leg Raises:

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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