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Today’s…

workout of the day, we are going to be doing a Time Based HIIT Arm Circuit which will put your muscles to the test! 

Cardio Round 1…

To start off the workout, we are going to start off on the treadmill doing a light jog to start and then will go into 1 round of a sprint interval before bringing it back down to a light jog. This should be a good way to warmup the body and get you ready for the workout. 

Weights Round 1…
 
The first round of weights we will be using all dumbbells in a time-based arm circuit. There will be a total of 4 rounds, doing each exercise for a total of 25 seconds before moving on to the next. Once you have completed one round, take a 30 second break before starting the next one. 

Cardio Round 2…

For our second round of cardio we are going to do the stairmaster for a 12 minutes. To challenge yourself, play around with the different intensity levels. Incorporating cardio in the middle of the workout is designed to help keep up the intensity of the workout. Take advantage of this!  

Weights Round 2…

The second round of weights we will be using cables. This is to give your muscles a different type of resistance when doing arms. We will be doing 4 rounds again at 25 seconds for each exercise.

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. 

time based HIIT arm circuit

Treadmill

 – 5 minute jog

 – 1 minute increase speed 1 mph

 – 1 minute increase speed 1 mph

 – 30 second increase speed 1 mph

 – 3 minute jog

 

Weights

 4 rounds of:

    – 25 seconds of standing dumbbell curls

    – 25 seconds of dumbbell tricep extensions

    – 25 seconds of hammer curls

    – 25 seconds of dumbbell kickbacks

 

 

Cardio round 2

  – stairmaster for 12 minutes

 

Weights

 4 rounds of:

    – 25 seconds of one arm cable curls

    – 25 seconds of one arm cable tricep extensions

    – 25 seconds of cable curls

    – 25 seconds of tricep pull downs

 

Abs

  – weighted toe touches 4×15

  – 1 minute plank x3

     – 30 second high plank

     – 30 second elbow plank

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 

 – 10 minute jog or incline walk

 

Weights 

 3 rounds of:

    – 25 seconds of standing dumbbell curls  

    – 25 seconds of dumbbell tricep extensions 

    – 25 seconds of hammer curls

    – 25 seconds of dumbbell kickbacks

 

 

Cardio round 2

  – stairmaster for 12 minutes

 

Weights

 3 rounds of: 

    – 25 seconds of one arm cable curls

    – 25 seconds of one arm cable tricep extensions

    – 25 seconds of cable curls

    – 25 seconds of tricep pull downs

 

Abs

  – toe touches 3×20

  – 1 minute plank x2

     – 30 second high plank

     – 30 second elbow plank

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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