HIIT Dumbbell Chest Workout

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Today’s…

workout of the day, we are going to be doing a HIIT dumbbell chest workout which will also have some cable work mixed in as well. This workout will challenge you with different types of resistances, working all the muscles in your chest.

Cardio Round 1…

To start off the workout, we are going to do a sprint interval on the treadmill. For these, I like to use the Woodway treadmills or a treadmill that makes it easy to switch between speeds. We will start it off with a 2 minute jog and then get into the interval, doing it for a total of 3 times.

Weights Round 1…

For the first round of weights, we are going to be doing a series of dumbbell exercises along with bench dips. Challenge yourself by increasing the weight of the dumbbells through each exercise.

Cardio Round 2…

The second round of cardio we will go on the stairmaster for a total of 12 minutes. This is to help keep the intensity of the workout up as we finish it out.

Weights Round 2…

The second round of weights we will be doing cable work with some pushups mixed in. Use the cables to really isolate your chest and make sure your feel that burn.

Abs

We will end the workout with some ab work using weights. This helps to build up not only strength but also the size of your ab muscles.

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.

Treadmill

– 2 minute jog

– repeat the following interval 3 times:

– 1 minute increase speed 1 mph

– 30 second increase speed 1 mph

– 1 minute jog

Weights round 1

– dumbbell bench press 4×12

– dumbbell flies 4×12

– dumbbell pull over 4×12

– bench dips 4×12

Cardio

– 12 minute stairmaster

Weights round 2

– high cable flies 4×12

– low cable flies 4×12

– pushups 4×10

Abs

– weighted toe touches 4×15

– weighted oblique dips 4×12 (each side)

– weighted v-ups 4×10

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.

Treadmill

– 2 minute jog

– repeat the following interval 2 times:

– 1 minute increase speed 1 mph

– 30 second increase speed 1 mph

– 1 minute jog

Weights round 1

– dumbbell bench press 3×10

– dumbbell flies 3×10

– dumbbell pull over 3×10

– bench dips 3×10

Cardio

– 12 minute stairmaster

Weights round 2

– high cable flies 3×10

– low cable flies 3×10

– pushups 3×10

Abs

– weighted toe touches 2×15

– weighted oblique dips 2×12 (each side)

– weighted v-ups 2×10

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).

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.

bpetrillo153@yahoo.com

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