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Get moving with this HIIT Arm and Lower Body Workout

Today’s…

workout of the day, we are going to be doing a HIIT Arm and Lower Body Workout. This is a great workout that will target lower body and arms. Majority of the exercises in this workout will require dumbbells, so you may be able to do this workout at home. I would switched out the one arm curl machine with one arm dumbbell curls and you can do this workout at home or at a gym with limited equipment. 

Cardio Round 1…

For today’s cardio, we are going to be doing a 1.5 mile run. After the first mile, increase the intensity ever 45 seconds to really get your heart pumping.  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 and lower body, using mostly dumbbells. This is a 10 exercise workout broken out into 2 circuits, which we will do 3 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 3 different exercises for 30 seconds or 10 reps each. Incorporate weight to get more out of the workout and feel that burn. 

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 Lower Body Workout:

HIIT Arm and Lower Body Workout

Cardio:

 – 1.5 mile run

 

Workout:

 – one arm curl machine 4×10

    – superset with one arm dumbbell tricep extension 4×10 (each arm)

 

Circuit:

 – 3 rounds of the following:

    – 10 dumbbell squats

    – 10 standing dumbbell skull crushers

    – 10 hammer curls

    – 10 calf raises

 

– 3 rounds of the following:

     – 10 goblet squats

     – 10 dumbbell Curls

     – 10 dumbbell backward lunges

     – 10 dumbbell deadlifts

 

Abs

 – 3 rounds of the following

     – 15 weighted toe touches

     – 10 v-ups

     – 30 second high plank

One arm curl machine:

One arm dumbbell tricep extension:

Dumbbell Squats:

Dumbbell Skull Crushers:

Hammer Curls:

Calf Raises:

Goblet Squats:

Dumbbell Curls:

Dumbbell backward lunges:

Dumbbell deadlifts:

Toe Touches:

V-Ups:

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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