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Today’s…

workout of the day, we are going to be doing a 60 minute back and shoulders HIIT workout to help you reach your fitness goals by building lean muscle mass. 

Cardio Round 1…

The first round of cardio will be an 11 minute interval run on the treadmill. This is to get the body warmed up and to get the blood flowing. We will start it off easy for the first 5 minutes and then change the intervals for the next 3 minutes before ending it with a normal pace jog to end it. If you are unable to run a mile, do a incline walk instead. 

Weights Round 1…

The first round of weights will compose of 5 different exercises and all using dumbbells. Dumbbells help isolate and stabilize your muscles, so I think they are a great addition to any workout, and can make it more challenging. Feel free to also super set some of the lifts to make the workout more intense and speed it up. 

 

Cardio Round 2…

For our second round of cardio we are going to hit the stair master for 7 minutes. The goal is to bring the intensity back or bring it up. Start off at a medium intensity level for a few minutes and then end it at a high intensity level. Your heart should be pounding out of your chest by the end of this. 

Wights Round 2…

The second round of weights we will be using cables which add more of a resistance to the lifts. Once again, you have the option here to super set the lifts to make it more intense and to speed up the workout.

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. 

back and shoulder hiit workout

Treadmill

 – 2 minute walk

 – 3 minute jog

 – 30 second high intensity run (shoot  for 7 – 10 mph)

 – 30 second jog

 – 30 second high intensity run (shoot  for 7 – 10 mph)

 – 30 second jog

 – 30 second high intensity run (shoot  for 7 – 10 mph)

 – 30 second jog

 – 3 minute jog

 

Weights round 1

 – dumbbell shoulder press 4×10

 – dumbbell lateral raise 4×10

 – dumbbell bentover row 4×10

 – dumbbell front raise 4×10

 – dumbbell bentover row 4×10

 

Stairmaster

 – 7 minutes stair master (medium to high intensity)

 

Wieghts round 2

 – cable lat pull down 4×10

 – face pulls 4×10

 – cable row 4×10

 – one arm cable lateral raise 4×10 (each side)

Stretch!!!

Less Intense Version:

 The goal with the less intense versions is to scale the workout back so someone who might just be starting to workout would be able to complete the workouts. If you find the less intense versions becoming too easy for you, but you cannot still do the full tailored option, I would suggest doing a mix of the 2. The best way to see results is to challenge yourself each and every day. 
back and shoulder hiit workout

Treadmill

 – 10 minute warmup jog or incline walk

 

Weights round 1

 – dumbbell shoulder press 3×10

 – dumbbell lateral raise 3×10

 – dumbbell bentover row 3×10

 – dumbbell front raise 3×10

 – dumbbell bentover row 3×10

 

Stairmaster

 – 8 minutes stair master

 

Wieghts round 2

 – cable lat pull down 3×10

 – face pulls 3×10

 – cable row 3×10 

 – one arm cable lateral raise 3×10 (each side) 

Stretch!!! 

 

 

Demo of Exercises: 

Dumbbell shoulder press
Dumbbell upright row
Dumbbell front raises
Dumbbell lateral raises

Dumbbell Bentover Row
Cable Lat Pull Down

Face pulls
Cable row

One arm cable lateral raise

 

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 24 years old from Charlotte NC. He went to UNCW where he studied accounting and has been working in the IT Audit space 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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