HIIT BUILDER

Feedback

Upper-Body HIIT Workout

Chest, shoulders, triceps and back, with arm-driven cardio to keep it HIIT rather than a strength session. You'll need a sturdy couch or chair for the dips.

20:40Time
21Moves
40/20Work / rest (s)
1Floor trips
Start this workout Edit in the builder

The workout

40 seconds on, 20 seconds off. No equipment apart from a couch or sturdy chair.

  1. 01Chest opener jacks0:00–0:40Standing · jumpMedium
  2. 02Walk it out (inchworms)1:00–1:40StandingMedium
  3. 03Punch up jacks2:00–2:40Standing · jumpMedium
  4. 04Tricep dips on couch3:00–3:40StandingMedium
  5. 05Burpees4:00–4:40Standing · jumpHard
  6. Down to the floor
  7. 06Standard push-ups5:00–5:40Plank / all foursMedium
  8. 07Plank row + reach6:00–6:40Plank / all foursHard
  9. 08Pike push-ups7:00–7:40Plank / all foursMedium
  10. 09Plank jack + shoulder taps8:00–8:40Plank / all fours · jumpHard
  11. 10Diamond push-ups9:00–9:40Plank / all foursHard
  12. 11Plank row to downward dog10:00–10:40Plank / all foursMedium
  13. 12Commandos11:00–11:40Plank / all foursMedium
  14. 13Mountain climbers12:00–12:40Plank / all foursHard
  15. 14Pike push-up hold13:00–13:40Plank / all foursMedium
  16. 15Side plank + row (right)14:00–14:40On your sideMedium
  17. 16Side plank + row (left)15:00–15:40On your sideMedium
  18. 17Superman lift & pull back16:00–16:40Face downEasy
  19. 18Floor tricep dips17:00–17:40SeatedMedium
  20. 19Sit-up + punches18:00–18:40On your backMedium
  21. 20Tricep dip pulses19:00–19:40SeatedMedium
  22. 21Russian twists20:00–20:40SeatedMedium

Why it's in this order

Push moves are alternated with pull and hold moves, so your chest gets a minute's break after every push-up variation.

Floor work starts at move 6 and stays down for the rest of the workout, so there is only one trip to the mat.

The session finishes with seated core moves (sit-ups with punches and Russian twists) to keep heart rate high and involve rotational arm drives without putting load on exhausted shoulders.

More workouts