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Today’s…

workout of the day, we are going to be doing a High Rep HIIT Chest Workout which will make your chest feel nice and swole! 

Cardio Round 1…

To start off the workout, we are going to do a light jog for 8 minutes just to get the blood flowing and your muscles ready to workout. If you want to challenge yourself by increasing the speed and intensity, feel free to do so! 

Weights Round 1…
 
The first round of weights we will be using all dumbbells and body weight in a 12 rep based circuit. There will be a total of 5 rounds, and once you have completed one round, take a 30 second break before starting the next one. 

Cardio Round 2…

For our second round of cardio we are going to hit the stairmaster for a quick 5 minutes but be sure to do this at a medium to high intensity to keep the intensity of the workout up! 

Weights Round 2…

The second round of weights is going to be like the first. We are going to be doing 5 rounds of 3 exercises, all at 12 reps a piece. This is going to keep the intensity of the workout high! 

Abs…

To end the workout, we are going to do a 3 round time based ab circuit. Each round will be made up of 5 exercises, doing each exercise for 25 seconds. Add weight to these exercises to increase the intensity. 

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 chest workout

Treadmill

 – 8 minute warmup jog

 

Weights

 5 rounds of:

    – 12 reps of dumbbell bench press

    – 12 reps of dumbbell flies

    – 12 reps of bench dips

    – 12 reps of push ups

    – 30 second rest

 

Cardio round 2

  – 5 minute stairmaster

 

Weights

5 rounds of:

    – 12 reps of high cable flies

    – 12 reps of low cable flies

    – 12 reps of pushups

    – 30 second rest

 

Abs

3 rounds of:

    – 25 seconds of weight toe touches

    – 25 seconds of weighted v ups

    – 25 seconds russian twists

    – 25 seconds of oblique dips (right)

    – 25 seconds of oblique dips (left)

 

– stretch it out!

 

 

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 chest workout

Treadmill 

 – 8 minute warmup jog or incline walk

 

Weights 

 3 rounds of:

    – 12 reps of dumbbell bench press

    – 12 reps of dumbbell flies

    – 12 reps of bench dips

    – 12 reps of push ups 

    – 30 second rest

 

Cardio round 2

  – 5 minute stairmaster

 

Weights

3 rounds of:

    – 12 reps of high cable flies

    – 12 reps of low cable flies 

    – 12 reps of pushups 

    – 30 second rest

 

Abs

2 rounds of:

    – 25 seconds of weight toe touches

    – 25 seconds of weighted v ups

    – 25 seconds russian twists

    – 25 seconds of oblique dips (right)

    – 25 seconds of oblique dips (left)

 

– stretch it out! 

 

 

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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