Upper Body HIIT Workout For A Lean, Mean Wrecking Machine

Today we’re taking the advice of Arnold Schwarzenegger and skipping leg day to get down and dirty with an upper body HIIT workout.

No time for sissy squats, hamstring curls or even worse the thigh abductor.

Because today folks, it’s all about the top half.

So here’s how it’s going to go down:

I’m going to be giving you an awesome upper body HIIT workout for 4 different types of scenario.

I’ll be taking you through a bodyweight upper body HIIT workout

… an awesome and insanely quick dumbbell upper body HIIT workout

…an upper body HIIT workout based on pure strength (you’re going to love this one)

And I’ll also be giving you a split upper body HIIT workout to completely smash each and every part of your upper body.

But before we dive right in a should warn you that some of these HIIT workouts are pretty tough.

If you’re new to HIIT training then please feel free to modify some of the exercises and rest periods to suit your current fitness level.

With that said, let’s get cracking…

 

Upper Body HIIT Workout For A Lean, Mean Wrecking Machine

 

Workout 1: The 4 Main Movers

We’re kicking with a little upper body HIIT workout I like to call the 4 main movers.

It’s called this because what we are essentially doing is targeting our upper body from the 4 best possible angles.

This is to give you an all-around complete upper body workout that focuses purely on compound movements giving you the most bang for your buck.

And it only takes around 20-30 minutes. (depending on how many sets you’re willing to push through)

So here’s the breakdown of the routine.

You’re going to be performing:

• Pull-ups
• 15 Seconds: Rest
• Parallel Bar Dips
• 15 Seconds: Rest
• Inverted Rows
• 15 Seconds: Rest
• Pushups
• Rest 1-2 Minutes

Repeat for 3-5 rounds depending on your fitness level.

Now, I know that I haven’t provided any set rep scheme or time limit on this workout.

What I advise you do is leave 1-2 reps in the tank and try to avoid going to failure as it’s going to affect your work capacity in the later rounds.

So for instance, if you’re capable of completing 10 pull-ups to failure. Stop just short of that at 8 or 9 reps.

 

Bonus Bodyweight workout:

If you’re looking for an even quicker full body workout you might like to try this 10 minute Tabata upper body HIIT workout.

Here’s how it goes:

• 20 Seconds: Pull-ups
• 10 Seconds: Rest
• 20 Seconds: Parallel Bar Dips
• 10 Seconds: Rest

Repeat 3 more times

2 Minutes: Rest then go straight in to…

• 20 Seconds: Inverted Row
• 10 Seconds: Rest
• 20 Seconds: Pushups
• 10 Seconds: Rest

Repeat 3 more times

Total work out time: 10 Minutes

When you structure a workout this way you can get a hell of a lot of work done in a very short space of time.

It’s challenging but oh so worth it.

 

Workout 2: Dumbbell Madness

This is a pure upper body dumbbell HIIT workout that’s super fast.

You’re only going to be using light weights for the complete duration of this workout but by the end, it’s going to feel like you’re holding a mountain of weight in each hand.

Here’s how to do it:

• 30 Seconds: Dumbbell Shoulder Press
• 30 Seconds: Dumbbell High Curl
• 30 Seconds: Dumbbell Shrugs
• 30 Seconds: Dumbbell Lateral Raise
• 30 Seconds: Dumbbell Curls
• 30 Seconds: Dumbbell Punches (1-2 Combination)

Click the links for a breakdown of each move.

You’re going to be using the same set of dumbbell throughout the entire workout, transitioning straight from one move to the next with NO REST.

And again, use fairly light weights for this upper body HIIT workout as this is purely an endurance exercise. Anywhere from 6-15 lbs, dumbbells should be a good starting point.

But feel free to adjust this depending on your current fitness level.

P.S. Just a side note. I know that some of the links to the video’s show a more slow controlled movement. This is NOT what we’re trying to achieve with this workout.

Each exercise should be performed at a moderately fast pace to get as many reps as possible into each 30-second time frame.

 

Taking it one step further

If you really want to raise your game and take it to the next level then adding a few more sets will do the trick.

This really is taking things to the next level and I guarantee by the time you’ve finished this workout you WILL NOT be able to lift your arm above your head for at least 5 minutes afterward.

Anyway, here’s what you’re going to be doing:

• Set 1: Complete the 6 exercises as you did previously
• Rest: 1 Minute
• Set 2: Do another complete set using only half the weight.
• Rest: 1 Minute
• Set 3: Do another complete set using the full weight (same as set 1)
• Rest: 1 Minute
• Set 4: Do another complete set using NO WEIGHT

Total Workout Time: 15 Minutes

Now, some of you might be laughing at the idea of using no weight on the last set.

All I can say is, try it and get back to me.

Also if you do survive the full 15 minutes of torture make sure you leave a comment at the bottom of this page.

I’d love to know how you did.

 

Adding A Finisher In To The Mix

This is great if you’re short on time but still want that little extra push at the end.

It’s exactly the same full 3-minute dumbbell workout.

But you’re going to be adding a quick finisher at the end to really tear your muscles to shreds

Here’s how it goes:

• 3-minute Dumbbell Routine
• Rest: 1 -2 Minutes
• 30 Seconds: Renegade Row With Pushup
• 30 Seconds: Rest
• 30 Seconds: Renegade Row With Pushup
• 30 Seconds: Rest
• 30 Seconds: Renegade Row With Pushup

Watch the video below for instructions on how to do the renegade row with a pushup…

 

Workout 3: HIIT Strength

IMPORTANT: This is not a beginner workout. If you’re new to training then I highly recommend that you build up at least a basic level of strength and conditioning before you attempt this workout.

This one is going to kick your ass.

It’s a pure upper body HIIT workout that focuses on pure strength.

Here are the exercises you’re going to be performing.

• 30 Seconds: Pull-ups
• 15 Seconds: Rest
• 30 Seconds: Parallel Bar Dips
• 15 Seconds: Rest
• 30 Seconds: Deadlifts
• 15 Seconds: Rest
• 30 Seconds: Landmine 180

Rest for 2 minutes and repeat the circuit 3-5 times.

Now, I know deadlift targets the lower body also which some might say defeats the purpose of having an upper body HIIT workout.

But they’re also an awesome tool for completely smashing your core and lower back. So I think removing them from this workout would be a disservice to you.

As you get better at this workout and you want to start upping the weight. I recommend either getting a weighted dipping belt or weighted backpack to add extra resistance for the pull-ups and parallel bar dips.

 

Workout 4: Giant HIIT

For this workout, we’re going to be doing things a little differently.

I’m going to be giving you a separate workout for your back, chest, arms, and shoulders to completely annihilate each individual body part.

The idea here is not to use excessive amounts of weight for each exercise.

What we’re aiming to do is get our heart rate into the fat burning zone while strengthening the entire muscle worked for maximum results.

You’re going to be performing 4 exercises for the same muscle group back to back with little rest.

I highly recommend performing these workouts on separate days preferably with a rest day in between.

Brace yourself for hell…

 

Back Workout

Here’s the exhausting back workout you will be attempting.

• 30 Seconds: Deadlifts
• 30 Seconds: Rest
• 30 Seconds Pull-ups
• 30 Seconds: Rest
• 30 Seconds: Inverted Row
• 30 Seconds: Rest
• 30 Seconds: Dumbbell Row (right side)
• 30 Seconds: Dumbbell Row (left side)
• Rest 2 Minutes

Repeat 2 more times for a total of 3 sets

When performing the pull-ups try to position your hands as wide as possible as this targets the lats more, giving your body a better overall v-tapered look.

Next, we’re going to take a look at the mighty chest…

 

Chest Workout

Try this chest workout on for size:

• 30 Seconds: Wide Grip Bench Press
• 30 Seconds: Rest
• 30 Seconds: Wide Decline Pushups
• 30 Seconds: Rest
• 30 Seconds: Flat Bench Dumbell Flyes
• 30 Seconds: Rest
• 30 Seconds: Wide Grip Pushups
• Rest 2 Minutes

Repeat 2 more times for a total of 3 sets

It’s important to note that the wider you position your hands during the bench press and push-ups the more the exercise will target your chest.

I’ve seen many people struggle over the years to build an impressive chest just because they never position their hands wide enough.

Anyway, on the show muscles…

 

Arms Workout

Here’s how to attack the big guns:

• 30 Seconds: Close Grip Chin-ups
• 30 Seconds: Rest
• 30 Seconds: Parallel Bar Dips
• 30 Seconds: Rest
• 30 Seconds: Barbell Curls
• 30 Seconds: Rest
• 30 Seconds: Bench Dips
• Rest 2 Minutes

Repeat 2 more times for a total of 3 sets

Again if the chin-ups or dips become too easy, feel free to add weight using a dipping belt or weighted backpack.

Next, we’re going to be hitting the shoulders…

 

Shoulder Workout

Time to hammer your shoulders into submission:

• 30 Seconds: Overhead Press
• 30 Seconds: Rest
• 30 Seconds: Upright Row
• 30 Seconds: Rest
• 30 Seconds: Lateral Raises
• 30 Seconds: Rest
• 30 Seconds: Dumbbell Shrugs
• Rest 2 Minutes

Repeat 2 more times for a total of 3 sets

I’ve already said it once but I’ll say it again. Don’t go too heavy on these exercises.

What we’re trying to do is focus less on strength and more on intensity.

With the exception of maybe pull-ups, chin-ups, and parallel bar dips. Perform the exercises with a weight that you can comfortably do at least 15 reps of or you’re going to be asking for injury.

If you suck at pull-ups, chin-ups, and parallel bar dips just do as many as you can within the 30-second time frame. Resting when needed.

After a few weeks, you’ll be surprised at the overall increase in work capacity you can achieve just be practicing these exercise on a consistent basis.

Here’s how to do an upright row…

 

Wrapping Things Up

All of the workouts listed are difficult, but with effort and persistence, they will become a little easier over time.

Remember that if you’re not pushing yourself then your not progressing.

Contrary to what you may have been told, feeling sore the day after a workout is a good thing. Even if you’re a seasoned gym goer.

It proves that you’ve worked hard and is sending your body the signal to grow and improve.

Anyway, do you have a favorite upper body HIIT workout or have anything to add? Let me know in the comments below…