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Today’s…

workout of the day, we are going to be doing the Ultimate HIIT chest workout. This workout is going to be high tempo an involved a good mix of cardio to make sure your heart rate stays high to burn off all that fat.

Cardio Round 1…

For the first round of cardio we are going to take it light and start with a 6 minute jog. This is to warmup the body and get the blood flowing so we can hit the weights with high intensity. 

Weights Round 1…

The first round of weights will compose of 5 different exercises. We will be putting a lot of focus on barbell bench press and incline bench press.  Be sure to isolate the muscles for the best results. To keep the tempo up, we will only have a 30 second break in between each set. Be sure to really challenge yourself! 

Cardio Round 2…

For our second round of cardio we are going to do a HIIT treadmill run. We will start off with a light 1 minute jog and then ramp up the intensity for 30 seconds, then bring it back down to a jog. We will do this for a total of 3 times, then end it with a 1 minute cool down walk.

Wights Round 2…

The second round of weights we will be doing a HIIT time-based circuit. You will have 4 rounds of high cable flies, low cable flies, and then pushups all at 20 seconds each exercise. Take a 30 seconds rest after each round and crank through this workout! 

Abs…

We will end our workout with Abs. To get the most out of Ab workouts, you should incorporate weights. This will test your abdominal muscles and treated them just like your would with your chest. 

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. 

the ultimate hiit chest workout

Treadmill

 – 6 minute warmup run

 

Weights – high tempo

 – barbell bench press 5×10 (30 second rest in between each set)

– incline dumbbell bench press 5×10 (30 second rest in between each set)

– 4 rounds of the following:

    – 20 seconds of pushups

    – 20 seconds of bench dips

    – 20 seconds of dumbbell pullover

 

Treadmill round 2

– 1 minute jog

– 30 second sprint

– 1 minute jog

– 30 second sprint

– 1 minute jog

– 30 second sprint

– 1 minute walk

 

Weights – high tempo

 – 4 rounds of the following:

     – 20 seconds of high cable flies

     – 20 seconds of low cable flies

     – 20 seconds of pushups

 

Abs

 – weighted toe touches 4×15

 – weighted leg raises 4×12

– weighted oblique dips 4×20 (10 each side)

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. 
the ultimate hiit chest workout

Treadmill 

 – 6 minute warmup run

 

Weights

 – barbell bench press 4×10 (30 second rest in between each set)

– incline dumbbell bench press 4×10 (30 second rest in between each set)

– 2 rounds of the following: 

    – 20 seconds of pushups

    – 20 seconds of bench dips

    – 20 seconds of dumbbell pullover

 

Treadmill round 2

– 8 minute jog or incline walk

 

Weights

 – 2 rounds of the following: 

     – 20 seconds of high cable flies

     – 20 seconds of low cable flies

     – 20 seconds of pushups 

 

Abs

 – toe touches 3×20

 – leg raises  3×12

– oblique dips 3×20 (10 each side)

Demo of Exercises: 

Barbell bench press

Incline dumbbell bench press

pushups

bench dips

dumbbell pullover

high cable flies

low cable flies

 

 

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 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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