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35-Minute HIIT Arm Workout (HIITStrong 35, Day 7)

A HIIT workout to target the upper body and arms! Raise your heart rate while building muscle in your arms, shoulders, biceps, triceps, back, chest AND core with this at home HIIT arm workout.

This is DAY 7 of our HIITStrong 35 Full Body Workout Plan

Jump to HIIT Arm Workout Outline

Typically, HIIT workouts (high intensity interval training) focus on your lower body, with jumping and plyometrics.

But if you’ve been following our HIITStrong 35 Workout Program, you know that we like adding high intensity training to arm day too — like this Shoulder, Bicep and Tricep Workout and Chest and Back Workout.

And this circuit-style upper body HIIT workout is all about the ARMS (with some bonus abs and core too). Pairing dumbbell arm excises with with cardio tabata intervals to build upper body strength and burn calories.

Is HIIT Good for Arm Day?

Combining arm day with a HIIT-style workout is an efficient way to build strong, toned arms and burn fat in a short amount of time. 

And you don’t need a bench, barbells or cables for this at home HIIT arm workout; all you need is a set of dumbbells.

Dumbbell Bicep Curl and Push Press | HIIT arm workout at home with weights

What are the Best Upper Body HIIT Exercises?

Build muscular and cardio endurance with these dumbbell arm HIIT exercises: 

  • Plank and Row (Renegade Row)
  • Push Ups
  • Bear Crawl
  • Burpees
  • Shoulder Press and Push Press
  • Wood Chop
  • Tricep Dips

What Makes This Arm Workout a HIIT Workout?

This HIIT arm workout supersets two dumbbell arm exercises with short rests. So, you’re performing a higher number of repetitions in a short amount of time.

Personal trainers use superset workouts to increase the intensity of workouts by overloading a muscle group and that’s what we’re going to do to make this a HIIT arm workout.

Pairing two exercises consecutively increases the amount of work that your arm muscles have to do AND reduces rest time. This is beneficial for increasing muscular hypertrophy and endurance in a short amount of time. 

Plus we’re adding a couple core moves and full body cardio tabata circuits to turn up the heat and burn calories.

HIIT Arm Workout At Home with Weights | HIIT Workout Plan At Home35-Minute HIIT Arm Workout At Home

Grab your medium-to-heavy dumbbells for this high intensity upper body STRENGTH and HIIT workout! 

Combining cardio tabata intervals with the best upper body exercises to strengthen your shoulders, biceps, back, chest, triceps and core at home.

Add this HIIT arm workout with weights to your weekly workout routine once a week.

Workout Equipment:

A medium set of dumbbells.

I recommend 5-20 lbs depending on your fitness level. I’m using 10 and 15 lb dumbbells in this workout.

The Goal: The last 2-3 reps of each exercise should feel challenging to complete; that means you chose the right weights.

Workout Instructions:

Click here to follow along with the HIIT Arm Workout video at the top of this post.

I’ll coach you through the entire arm workout, keeping track of the timed intervals, providing exercise form cues and modifications.

Alternatively, work through the list of HIIT arm exercises below at your own pace.

The workout format:

  • 4 Circuits, repeating each circuit x2 before closing it out and moving on to the next circuit.
  • 2 STRENGTH Exercises and 1 CARDIO Exercise Per Circuit
  • Timed Intervals of Work (perform each exercise for 40 seconds of work, followed by 20 seconds of rest; THEN perform each cardio exercise for 20 seconds of work, followed by 10 seconds of rest).
  • Workout Includes 5-Minute Mobility Warm-Up and 5-Minute Cool Down Stretching
Dumbbell Wood Chop | HIIT Arms and Abs Workout

HIIT Dumbbell Arm Workout

CIRCUIT ONE: Chest and Back

Strength (40 seconds work, 20 seconds rest)

  1. Dumbbell Chest Press
  2. Push Up + Dumbbell Push/Pull (lateral flexion), R/L

X2

Cardio Tabata (20 seconds work, 10 seconds rest)

  1. Around the World Towel Slams

X2

CIRCUIT TWO: Back and Biceps

Strength (40 seconds work, 20 seconds rest)

  1. Kneeling 3-Point Back Fly, R/L
  2. Stack On Back Rows and Bicep Curls (Narrow Row and Reverse Grip Row)

X2

Cardio Tabata (20 seconds work, 10 seconds rest)

  1. Lateral Bound + Burpee Row

X2

CIRCUIT THREE: Biceps and Shoulders

Strength (40 seconds work, 20 seconds rest)

  1. Flip Grip Bicep Curl
  2. Single Arm Overhead Press Hold + Single Arm Bicep Curl and Press, R/L

X2

Cardio Tabata (20 seconds work, 10 seconds rest)

  1. Wood Chop + Single Arm Shoulder Press, R/L

X2

CIRCUIT FOUR: Shoulders and Triceps

Strength (40 seconds work, 20 seconds rest)

  1. Narrow Chest Press
  2. Skull Crushers

X2

Cardio Tabata (20 seconds work, 10 seconds rest)

  1. Lateral High Knees (Single, Single, Double)

X2

12 Best HIIT Arm Exercises At Home with Weights

1. Dumbbell Chest Press

Targets: Chest (pecs), shoulders (deltoids) and triceps.

how to do a dumbbell chest press | hiit arm workout

How to do a Chest Press with Dumbbells (Dumbbell Bench Press at home):

  1. Lay flat on your back on the ground (option to lay on a bench, incline bench, or on a stability ball for full range of motion) with knees bent and feet flat on the floor. Hold one dumbbell in each hand (palms facing knees), elbows bent at a 90-degree angle.
  2. Exhale as you push both dumbbells overhead at the same time; dumbbells stacked over shoulders at the top of the press. Make sure your wrists are strong and in line with your shoulders.
  3. Lower the dumbbells back towards your chest with control. Repeat this chest press movement.
  4. Option to raise your bent legs off the mat, knees stacked over hips, for additional core engagement.

2. Push Up + Dumbbell Push/Pull

Targets: Upper body — chest, shoulders, triceps, back (lats), abs, obliques and core.

push up and dumbbell pass | hiit arms workout at home

How to do a Push Up + Dumbbell Push/Pull (lateral flexion):

  1. Start in high plank position with your shoulders stacked over your wrists, right hand on a dumbbell. Dumbbell is placed on a towel or glider.
  2. Lower your chest towards the ground, elbows fall back towards your body. Maintain a straight line with your body — head, chest and legs in one straight line.
  3. Exhale as you push back up into high plank position.
  4. At the top of the high plank, push the dumbbell in the right hand out in front of you, extending your right arm long; then pull the dumbbell back to the starting position.
  5. Repeat this sequence of one push up and one dumbbell push/pull for 40 seconds.

Modification: Follow Rachel, on the left, and perform a modified plank and push up from the knees. Alternatively, you could add an incline to the plank and push by placing your hands on a chair or bench. And substitute the dumbbell push/pull for a single arm reach.

3. Around the World Towel Slams

Targets: Total body — legs, glutes, quads, calves, upper body, shoulders, deltoids, lats, abs and core.

around the world towel slams | upper body HIIT workout

How to do Around the World Towel Slams:

  1. Stand with your feet shoulder-width apart, knees bent. Hold a towel in both hands.
  2. Raise your heels off the ground as you fully extend your arms overhead, pulling the towel above your head.
  3. Pivot to your right, bending your right knee at a 90-degree angle while dropping your left knee to the ground.
  4. With controlled force, slam the towel onto the ground near your right foot. Engage your total body as you do so. You should feel your core and arm muscles working as you slam the towel down.
  5. Then, pick the towel back up and return to standing. As you stand, pivot to the left side. Again, raise your heels off the ground as you fully extend your arms back overhead. Bend your left knee at a 90-degree angle while dropping your right knee to the ground as you slam the towel down near your left foot.
  6. Repeat for 20 seconds, alternating the side you pivot towards for each towel slam.

4. Kneeling 3-Point Back Fly

Targets: The posterior deltoids (rear shoulders), major upper back muscles including the rhomboids and trapezius, low back and core.

back fly | dumbbell arm workout

How to do a Kneeling 3-Point Back Fly:

  1. Find a quadruped position, or table top on all fours, with your knees hip-width apart and hands firmly on the ground, about shoulder-width apart. Engage your core. Have one dumbbell on the ground in front of your right hand.
  2. Take the dumbbell in the right hand behind the left wrist, still tracking inside the left knee.
  3. Keep a soft bend in your right elbow as you open your right arm, raising the dumbbell parallel with your right shoulder.
  4. Control the dumbbell back down to return to the starting position.
  5. Repeat on the right arm for the first set. Switch arms for the second set.

5. Stack On Back Rows + Bicep Curls

Targets: Back muscles (lats, rhomboids, posterior delts, traps and erector spinae), biceps and core.

A great arm exercise to work both of your upper body pull muscles (back and biceps) at the same time.

back rows and biceps curls | HIIT arms

How to do Stack On Back Rows + Bicep Curls:

  1. Stand with your feet shoulder-width apart, slight bend in the knees. Hold a dumbbell in each hand, palms facing in towards each other.
  2. Hinge forward at the hips maintaining a flat back.
  3. Pull the dumbbells back towards your hips (think of pulling from your elbow versus your wrist). Stop once your elbows are in line with your rib cage, making a straight line from shoulder to elbow.
  4. Hold at the top for a moment, squeezing your shoulder blades together. With control, lower the dumbbell back to the starting position. This is a narrow back row.
  5. Then, return to standing and curl the dumbbells up towards your shoulders. Maintain a hammer curl grip (palms facing in towards each other) for the bicep curl.
  6. Repeat this pattern, adding on a row and a curl each time you do the movement. So start with 1 row, 1 curl, then 2 rows, 2 curls, and so on.
  7. Perform a narrow grip back row and hammer curl on the first set. Perform a reverse grip back row and standard bicep curl on the second set by flipping your palms so they face out.

6. Lateral Bound + Burpee Back Row

Targets: Legs, glutes, outer glutes, hamstring, calves, arms, shoulders, back, abs and core.

lateral bound and burpee back row | HIIT Arm Workout At Home

How to do a Lateral Bound + Burpee Row:

  1. Start by placing two dumbbells horizontally on the mat in front of you; about two feet apart.
  2. Start standing in an athletic stance, feet hip-distance apart, one foot on each side of the dumbbell on the right side of the mat. Knees bent and ready to move.
  3. Drive off your outside, right leg to bound laterally to the dumbbell on the left side of the mat. Performing a lateral jump squat and landing softly with one foot on each side of the dumbbell.
  4. Perform a burpee row by jumping your feet back to a plank position with your left hand on the dumbbell in front of you.
  5. From this plank position, perform a single arm dumbbell row by pulling the dumbbell in your left hand back towards your left hip; until the left elbow meets the left ribcage. Focus on keeping both hips square to the ground as you row.
  6. Lower the dumbbell back to the ground with control.
  7. Then jump your feet back in and immediately bound laterally to the right side of the mat.
  8. Repeat this lateral bound and burpee with single arm back row for 20 seconds.

Modification: Follow Rachel, on the left, and omit the burpee. Instead, perform a lateral bound and bent over single arm back row.

7. Flip Grip Bicep Curl

Targets: The long and short heads of the bicep muscles (upper arms) and forearms.

flip grip bicep curl | upper body dumbbell workout

How to do a Flip Grip Bicep Curl:

  1. Start standing with feet hip-width apart and core engaged. Hold a dumbbell in each hand at your sides, palms facing outward (underhand grip or supine curl).
  2. Keeping your elbows locked by your sides, squeeze your bicep muscle to curl the weights up to shoulder-height.
  3. At the top of the movement, rotate your hands so palms face in towards each other (hammer curl). With control, slowly lower the dumbbells down to your sides.
  4. At the bottom of your movement, flip your grip so palms face out again. Return to the starting position and repeat this movement; alternating a standard bicep curl on the way up and a hammer curl on the way down.

8. Single Arm Overhead Press Hold + Single Arm Bicep Curl and Press

Targets: Upper arms — shoulders, biceps, low back, abs and core.

single arm bicep curl and shoulder press

How to do a Single Arm Overhead Press Hold and Single Arm Bicep Curl and Press:

  1. Stand with your feet slightly wider than shoulder-width apart, knees bent, holding a dumbbell in each hand at your sides, palms facing in towards one another.
  2. Extend your right arm overhead, locking out the elbow and keeping your bicep by your right ear.
  3. Hold the right arm overhead as you perform a hammer curl to overhead dumbbell shoulder press on the left arm. Curl the dumbbell up to shoulder height, then press overhead; palm stays facing in.
  4. Lower the dumbbell in the left hand back to the starting position with control.
  5. Repeat, curling on the left arm for 40 seconds. Switch arms on the next set.

9. Wood Chop + Single Arm Shoulder Press

Targets: Abs, obliques, back, shoulders and core.

wood chop and single arm push press | abs and arms HIIT workout

How to do a Wood Chop + Single Arm Press:

  1. Stand with your feet hip-width apart, knees slightly bent.
  2. Hold one dumbbell in your right hand at your right shoulder. Right hand in front of right shoulder.
  3. Bring your left hand up to your right shoulder to grasp the dumbbell with both hands.
  4. Then, “chop” the dumbbell across your body (rotating through your core to chop dumbbell to the outside of your left hip).
  5. Then return the dumbbell to your right shoulder. Release your left hand, and perform a single arm shoulder press on the right arm. Pressing the dumbbell straight overhead.
  6. Return to the staring position and repeat this pattern.
  7. Dumbbell stays in the right hand for the first set, transfer the dumbbell to the left hand for the second set.

10. Narrow Chest Press (Close Grip Press)

Targets: Chest (pectorals), shoulders and triceps — your upper body push muscles.

narrow chest press or close grip press

How to do a Narrow Chest Press or Diamond Chest Press:

  1. Lay flat on your back (on the ground, on a bench, or on a stability ball), legs bent at 90 degrees with feet planted firmly on the mat.
  2. Hold one dumbbell in each hand. palms facing in toward one another.
  3. Place the dumbbells on your chest, pressing the two dumbbells together. Elbows pinned at your sides.
  4. Exhale as you press dumbbells up in a straight line, ending with your arms straight overhead, wrists over shoulders.
  5. Lower the dumbbells back towards your chest with control and repeat.

11. Skull Crushers

Targets: Triceps (back of the arms) and core.

skull crushers | arms and cardio

How to do Skull Crushers:

  1. Lie flat on the ground or on a bench, legs bent at 90 degrees. Feet flat on the floor.
  2. Hold one dumbbell in each hand and extend your arms so the dumbbells are directly overhead (palms facing one another).
  3. Bending at the elbows, slowly lower the dumbbells towards your head (just bending at the elbows, lowering the dumbbells towards your temples).
  4. Then press the dumbbells back overhead to return to the starting position.

12. Lateral High Knees

Targets: The muscles in your legs, calves, hamstrings, hip flexors and glutes (specifically your outer glutes that assist with side-to-side movements).

A great bodyweight HIIT exercise to increases agility and coordination.

lateral high knees | Bodyweight HIIT training

How to do Lateral High Knees:

  1. Start standing on the right side of your mat with your feet shoulder-width apart.
  2. Lower down into an athletic stance, knees bent, ready to move.
  3. Then drive off your right leg to bound laterally to the left.
  4. Perform two single high knees as you move laterally to the left, driving your right knee up to hip-height, then your left knee. Core is engaged.
  5. On the third high knee, drive your right knee up and bounce on a two count. Think single, single, double as your perform the high knees.
  6. After the double high knee, switch your direction and move laterally to the right, driving your left knee up on a one count, followed by your right knee on a one count, followed by the left knee on a two count.
  7. Repeat the high knees in a single, single, double format as you alternate lateral movement for 20 seconds.

HIITStrong 35: FREE Full Body Workout Plan

A 2-week, high intensity strength training program designed to help you build muscle, burn fat AND train like an athlete at home!

If you liked this chest and back workout at home, download the FREE, 2-Week Full Body Workout Plan.

HIITStrong full body workout plan

Ready for more? HIITStrong 35 Day 8: 35-Minute HIIT Ab Workout

Pin this HIIT Arm Workout (HIITStrong 35, DAY 7)

HIIT Arm Workout At Home With Weights | HIIT Workout Plan Day 7

More At Home HIIT Arm Workouts:

Find more upper body workouts here!

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