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Crush the Day with this HIIT Arm and Abs Circuit

Today’s…

workout of the day, we are going to be doing a HIIT Arm and Abs Circuit. This is a great workout to help build lean muscle mass while also helping build your cardio endurance. 

Cardio Round 1…

For today’s cardio, we are going to be doing a 15 minute jog. This is a great way to warm up the body and get the blood flowing. If it is nice outside, feel free to substitute this with a 10 minute run outside instead. 

Circuit…

For our circuit today we are going to be focusing on arms using nothing but body weight and dumbbells. This is a 7 exercise workout broken out into 2 circuits, which we will do 4 times. We will do each exercise for a total of 10 reps before moving onto the next. After each round take about a 30 second break. 
 

Abs…

For abs we are going to do 4 different exercises for 4 rounds. Each exercise has their own desired amount of reps you need to do before moving onto the next.

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. 

HIIT Arm and Abs Circuit:

HIIT Arm and Abs Circuit

Cardio:

 – 15 minute warmup jog

 

Arms:

 – 4 rounds of the following:

    – 10 standing dumbbell curls (each arm)

    – 10 one arm tricep extension (Each arm)

    – 10 bench or body weight dips

    – 10 hammer curls (each arm)

    – 20 jumping jacks or a set of stairs

 

– 4 rounds of the following:

    – 10 static hold bicep curls (10 each arm)

    – 10 standing dumbbell skull crushers

    – 10 bench or body weight dips

    – 20 jumping jacks or a set of stairs

 

Abs:

 – 4 round of the following:

    – 30 second high plank

    – 20 toe touches

    – 10 leg raises

    – 10 leg pull ins

Standing Bicep Curls:

One Arm Tricep Extensions:

Bench Dips:

Hammer Curls:

Static Bicep Hold Curls:

Dumbbell Skull Crushers:

Toe Touches:

Leg Raises:

Leg Pull Ins:

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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