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Today’s…

workout of the day, we are going to be doing a bicep and tricep HIIT workout which will be composed of 2 rounds of cardio and 2 rounds of weights. 

Cardio Round 1…

The first round of cardio is going to be an interval run. We will start off in a jog, then bring it to a run, followed by increasing the speed slightly, then end in a sprint. After the sprint, we will return to a run for 1 minute then end with a 30 second sprint again. This should wake up your mind and body to get you focused for this workout! Remember to be present during every workout. This portion of the workout should take you about 7 minutes.

Weights Round 1…
 
Each round of weights is going to be a time interval. We will do 4 dumbbell exercises, for 30 seconds each and do a total of 4 rounds. All in all, this weight section should take you about 10 minutes with breaks included.

Cardio Round 2…

For the second round of cardio, you will do the same thing that we did in the first round. This should take you about 7 minutes to complete. 

Weights Round 2….

For this round, we will do 4 cable exercises, for 30 seconds each and do a total of 4 rounds. All in all, this weight section should take you about 10 minutes with breaks included. The cables add a different resistance than dumbbells do, training all aspects of your muscles. 

 

Abs…

We will end the workout with abs. We are going to do 4 exercises, at 30 seconds a piece. This should take you about 10 minutes to compete. If you cannot do the exercises with weight, no biggie, but I challenge you to at least try! 

 

Total Workout Time: Approx 44 Minutes!

 

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. 

bicep and tricep HIIT workout

Cardio:

 – 1 minute speed 5-7

 – 2 minute speed of 6-8

– 1 minute speed 7-9

– 30 second speed 9-11

– 1 minute speed 5-7

– 30 second speed 9-11

– 30 second walk

 

Weights

– 4 sets of:

    – dumbbell bicep curls – 30 seconds

    – dumbbell tricep extensions – 30 seconds

    – hammer curls – 30 seocnds

    – kickbacks – 30 seconds

 

Cardio

 – repeat cardio above

 

Weights 

– 4 sets of:

    – cable curls – 30 seconds

    – cable tricep pull downs – 30 seconds

    – one arm cable bicep curl – 30 seconds

    – one arm cable tricep extension – 30 seconds

 

Abs

 – 4 sets of:

    – weighted toe touches – 30 seconds

    – weighted v-ups – 30 seconds

    – high plank – 30 seconds

    – elbow plank – 30 seconds

 

 

 

 

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. 
bicep and tricep HIIT workout

Cardio:

 – 1 minute speed 5-7

 – 2 minute speed of 6-8

– 1 minute speed 7-9

– 30 second speed 9-11

– 1 minute speed 5-7

– 30 second speed 9-11

– 30 second walk

 

Weights 

– 2 sets of:

    – dumbbell bicep curls – 30 seconds

    – dumbbell tricep extensions – 30 seconds

    – hammer curls – 30 seconds 

    – kickbacks – 30 seconds 

 

Cardio

 – repeat cardio above

 

Weights  

– 2 sets of:

    – cable curls – 30 seconds

    – cable tricep pull downs – 30 seconds

    – one arm cable bicep curl – 30 seconds

    – one arm cable tricep extension – 30 seconds 

 

Abs

 – 2 sets of: 

    – weighted toe touches – 30 seconds

    – weighted v-ups – 30 seconds

    – high plank – 30 seconds

    – elbow plank – 30 seconds 

 

 

 

 

Demo of Exercises: 

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).

 

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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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