Training

Get Shredded For 2016! Upper Body HIIT Workout

Get Shredded For 2016! Upper Body HIIT Workout

Although many may be mid-swing into their winter bulk, some may want to lose some extra poundage before the rest of the world makes that New Year’s resolution. Implementing some high intensity interval training will help boost your metabolism along with dieting correctly and you’ll be on your way to shredding that fat and transforming into your best self. Implement this sample workout and watch the fat fall off your body!


Giant Set #1: DB Alternating Bench Press/BB Rows/Burpees

To build a body that’s both muscular and lean, we mustn’t forget the basic compounds lifts that will provide a great foundation for muscle growth as well as maintaining the muscle while trying to drop as much body fat as possible. By first super-setting a chest and back exercise, this will create a massive pump as well as increasing your heart rate and priming it for the cardio interval. Keep the rest time short and you form tight and you’ll dripping in sweat.upper body hiit workout

  • Set up a flat bench and load up a barbell on the floor close to the bench
  • Start in on the bench press by holding 1 arm extended and press the other up and back down then alternate arms
  • Then go over to barbell rows immediately and row the bar with a reverse grip to work the overall thickness of the back
  • From the rows, start in directly on to the burpees for 1 minute

Sets and Reps:

  • DB Bench Press: 4 x 10-12 each arm
  • BB Rows: 4 x 8-010
  • Burpees: AMAP in 1 minute
  • Rest 30 seconds after all three are completed

Giant Set #2: Pullups/1-arm Shoulder Press/Jump Rope

Since the back is such a large muscle group we’re hitting it again in this giant set along with smacking the deltoids with some presses and elevating that heart for the cardio with jump roping at the end. You’ll find that the shoulder presses will be more difficult than normal because you’ll have to use your core to stabilize you body into the correct position. This giant set will work the entire torso so get work here and don’t leave anything left in the tank.upper body hiit workout

  • Start with wide grip pull-ups (pulldowns if you can’t do them) and do as many as you can
  • Head directly into the 1-arm shoulder presses by holding dumbbell in one hand and the other hand holding torso to ensure you’re using strict form by slowly pressing the weight up and down
  • Then move on to the jump rope and go as hard and fast as possible for 1 minute to complete this giant set

Sets and Reps:

  • Pullups: 4 x As many reps as possible
  • 1-arm Shoulder Press: 4 x 10-12 each arm
  • Jump Rope: AMRAP in 1 minute
  • Rest 30 seconds after all three are completed

Giant Set #3: Dips/Face Pulls/BB Curls/Skull Crushers/Jumping Jacks

To finish off the upper body this extremely giant set will include smoking your chest, shoulders, biceps and triceps as well as getting that much needed cardio in. On the dips, keep your weight forward to make them more chest-specific instead of triceps. With the face pulls, use a rope to get greatest range of motion and then head over to the gun show with the remainder of just some good ole fashioned super-setting of arms. Finish this workout strong!

upper body hiit workout

  • Start with dips and keep the blood flowing by cranking out as many as possible- if you can do more than 20, add some weight to these
  • Go right into the rope face pulls and pull this weight through squeezing shoulders back and down first then follow with your arms to complete the move
  • Get over to the straight bar for some old school curls to pack on that arm mass
  • Then move over to skull crushers to get a full contraction of the triceps to complete your arm work
  • Finish with jumping jacks doing as many as possible in 1 minute with a full range of motion

Sets and Reps:

  • Dips: 4 x AMRAP (more than 20 add weight)
  • Face Pulls: 4 x 15-20
  • Barbell curls: 4 x 10-12
  • Skull Crushers: 4 x 10-12
  • Jumping Jacks: AMRAP in one minute
  • Rest 30 seconds after all three are completed

Take-Home Message

This workout is no joke. The cardio doesn’t sound like much but anyone that’s ever done HIIT before knows that the workout on paper isn’t extravagant but it’s effective. Keep your diet on track this Christmas season by lowering carb intake slowly and performing workouts that incorporate some sort of HIIT cardio and you’ll be blasting fat while maintaining all that muscle you’ve already worked so hard to put on.



Tyler Stark

Tyler Stark

Writer and expert


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