HIIT Arm Workout Circuit

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Today’s…

workout of the day, we are going to be doing a HIIT Arm Workout circuit which should make your arms nice and sore after completing this workout.

Cardio Round 1…

To start off the workout, we are going to jog it out for 6 minutes.This is to get the blood flowing and get your muscles ready for the workout. Feel free to make this more intense by increasing the speed or incline.

Weights Round 1…
 
For the first round of weights, we are going to be doing a 3 round time based circuit composed of 4 different exercises and a break. This will test your muscular endurance and should really challenge you. 

Cardio Round 2…

For our second round of cardio we are going to hit the stairmaster for about 8 minutes. The reason I try to incorporate another round of cardio is to keep up the intensity of the workout. Use this time to push yourself and strive to keep that heart rate high. 

Weights Round 2…

The next round of weights we are going to be doing some cable work. We will not be doing a time based circuit here, but if you gym isn’t crowded and you can get the machines you need at once, you can turn it into a circuit, or superset some of the exercises.

Abs…

To end the workout, we are going to do a quick 8 minute ab routine. We will do 4 exercises for 30 seconds each for a total of 4 rounds. If you want more of a challenge, feel free to incorporate weights into the exercises.

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 workout circuit

Treadmill

 – 6 minute jog

 

Weights

 – 3 rounds of the following: 

    – 30 seconds bicep curls

    – 30 seconds tricep extensions

    – 30 seconds hammer curls

    – 30 seconds one arm dumbbell tricep extension

    – 20 seconds rest

 

Cardio round 2

 – 8 minute stairmaster

 

Weights round 2

 – one arm cable curls 4×12  (each arm)

 – one arm cable tricep extensions 4×12 (each arm)

 – cable curls 4×12

 – cable tricep pull downs 4×12

 

Abs

– 4 rounds of:

    – 30 seconds toe touches

    – 30 seconds v-ups

    – 30 seconds high plank

    – 30 seconds elbow planks

 

 

Stretch it out and hydrate!

 

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. 
HIIT arm workout circuit

Treadmill

 – 6 minute jog

 

Weights

 – 2 rounds of the following:  

    – 30 seconds bicep curls 

    – 30 seconds tricep extensions 

    – 30 seconds hammer curls

    – 30 seconds one arm dumbbell tricep extension

    – 20 seconds rest

 

Cardio round 2

 – 8 minute stairmaster

 

Weights round 2

 – one arm cable curls 3×12  (each arm)

 – one arm cable tricep extensions 3×12 (each arm)

 – cable curls 3×12

 – cable tricep pull downs 3×12

 

Abs

– 3 rounds of:

    – 30 seconds toe touches

    – 30 seconds v-ups

    – 30 seconds high plank

    – 30 seconds elbow planks

 

 

Stretch it out and hydrate! 

 

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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