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Today’s…

workout of the day, we are going to be doing a High Rep HIIT Back and Shoulder which is designed to get you extra fatigued. 

Cardio Round 1…

To start off the workout, we are going to hit the treadmill for a quick interval. This is going to get the body ready for the workout. Be sure to challenge yourself here.

Weights Round 1…

 
In today’s workout, there is only going to be 1 round of weights which will be made up of 8 different exercises. We are doing high reps, today so keep it relatively light as you progress through the workout. How you divide up the number of reps is completely up to you. You can do 5 sets of 20, 10 sets of 10, 2 reps of 50, etc. You decide the difficulty and intensity of the workout. 

Abs…

We are going to end it with a quick abs session focusing only on 2 exercises, toe touches and leg raises. Add weight to make it more challenging. 

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. 

high rep hiit back and shoulder workout

Cardio:

 – 1 minute jog

 – 2 rounds of:

     – 2 minutes increase speed 1 mph

     – 2 minutes increased speed 1 mph

     – 30 seconds increase speed 1 mph

 

Weights:

– shoulder press – 100 reps

– shrug – 100 reps

– lateral raises – 50 reps

– front raises – 50 reps

– lat pull down – 50 reps

– one arm cable rows – 50 reps each arm

– pull ups – 40 reps

– 20 burpees

 

Abs:

– 75 toe touches

– 30 leg raises

 

Finish it off with stretching and stay hydrated!

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. 
high rep hiit back and shoulder workout

Cardio:

 – 10 minute jog or incline walk

 

Weights:

– shoulder press – 50 reps

– shrug – 50 reps

– lateral raises – 40 reps

– front raises – 40 reps

– lat pull down – 40 reps

– one arm cable rows – 40 reps each arm

– pull ups – 20 reps

– 20 burpees

 

Abs:

– 50 toe touches

– 20 leg raises

 

Finish it off with stretching and stay hydrated!

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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