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Get Bigger, Faster, and Stronger with this HIIT Beginner Back Workout

Today’s…

workout of the day, we are going to be doing a HIIT Beginner Back Workout. This is a great workout to build lean muscle mass and strength. It is also a great workout if you are new to lifting or HIIT style and don’t know where to start. 

Cardio Round 1…

For today’s cardio, we will be doing a  1 mile jog on the treadmill. This is a great way to get your heart rate up and the blood flowing. If it is nice outside, feel free to substitute this with a 1 mile run outside instead. 

Circuit…

For our circuit today we are going to be focusing on full body using nothing but dumbbells. This is a 8 exercise workout broken out into 2 circuits, which we will do 3 times. We will do each exercise for a desired amount of 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 a desired amount of reps for each of them. We will do abs for a total of 3 rounds. 

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 Beginner Back Workout:

HIIT Beginner Back Workout

Cardio:

– 1 mile run

 

Workout:

3 rounds of the following:

   – 10 reps of dumbbell shoulder press

   – 10 reps of dumbbell shrug

   – 10 reps of dumbbell bentover row

   – 10 reps of pull ups

   – 20 jumping jacks

 

3 rounds of the following:

    – 10 reps of dumbbell arnold press

    – 10 reps of dumbbell lateral raises

    – 10 reps of dumbbell front raises

    – 10 reps of one arm dumbbell rows (each arm)

    – 20 mountain climbers

 

Abs:

3 rounds of the following:

   – 20 toe touches

   – 10 V-ups

   – 10 Leg Pull Ins

Dumbbell Shoulder Press:

Dumbbell Shrug:

Dumbbell Bentover Row:

Dumbbell Arnold Press:

Dumbbell Lateral Raises:

Dumbbell Front Raises:

V-Ups:

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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