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Looking for a fun and effective way to sculpt your arms? You’re in the right place!
This article is about upper body HIIT exercises that can help you get those toned and defined arms you’ve dreamed of. High-Intensity Interval Training (HIIT) is time-efficient and burns more calories than traditional workouts.
So, why not kickstart your fitness journey with these nine effective exercises? Let’s dive in and learn how to get stronger, fitter, and more confident with your upper body strength.
Table of Contents
Burpees
Burpees are a full-body exercise, and they’re great for strengthening your arms too. To do a burpee, you start standing, then squat down and kick your feet back into a plank position.
You do a pushup from the plank, jump your feet forward to a squat, and then leap into the air. This move works multiple muscles in your upper body, including your shoulders, chest, and triceps.
Push-ups
Pushups are an incredibly effective exercise for toning your arms, and they’re one of the most common exercises in any workout routine. They primarily target your chest, shoulders, and triceps muscles, fortifying your upper body strength. Moreover, you don’t need any special equipment to do them; you can perform pushups on any flat surface.
To do a proper pushup, start in a high plank position, ensure your hands are slightly wider than your shoulders, and your body forms a straight line from head to heels. Lower your body until your chest nearly touches the floor, then push back to the starting position. Remember to keep your core engaged and your hips lifted to maintain proper form.
Tricep dips
Tricep dips are a fantastic exercise for toning your arms, specifically targeting the triceps and the muscles at the back of your upper arms. They’re a great addition to your upper body workout routine if you want to get those firm, defined arms. Plus, like pushups, you don’t need any special equipment to do tricep dips; a sturdy chair, a bench, or even the edge of a bed can work.
To do a tricep dip, sit on the edge of your chosen platform and place your hands on either side of your hips. Move your hips forward, off the edge, and lower your body by bending your elbows until they’re at about a 90-degree angle, then push back up to the starting position. Remember to keep your back close to the platform and your movements controlled.
Mountain Climbers
Mountain Climbers is another fantastic high-intensity exercise that tones your arms and gives your core and legs a great workout. Performing this exercise regularly can help build upper body strength.
To do a mountain climber, you start in a high plank position, then alternate, bringing each knee towards your chest as if running on the spot. This exercise is a great way to burn calories, work your whole body, and improve cardiovascular fitness.
Plank with Shoulder Taps
The Plank with Shoulder Taps is a wonderful modification of the traditional plank exercise. It strengthens your core and enhances your upper body strength, focusing specifically on your arms and shoulders. This simple yet effective exercise aids in toning your arms, and adding shoulder taps makes it an even more powerful HIIT exercise.
To perform the Plank with Shoulder Taps, begin in a high plank position, ensuring your hands are directly underneath your shoulders and your body forms a straight line from your head to your heels. Then, maintaining your plank, tap your left shoulder with your right hand and then tap your right shoulder with your left hand. This counts as one rep.
Dumbbell Bicep Curls
Dumbbell Bicep Curls are a classic arm-strengthening exercise that targets your biceps, which are the large muscles at the front of your upper arms. This exercise is quite straightforward and perfect for beginners. All you need is a pair of dumbbells, and you’re set to begin.
To perform the Dumbbell Bicep Curl, stand up straight with a dumbbell in each hand, arms fully extended, and palms facing forward. Slowly bring the dumbbells up to your shoulder level while keeping your elbows close to your torso. Repeat this move for several reps to effectively tone and strengthen your biceps.
Renegade Rows
Renegade Rows is a complex, multifaceted exercise that works your arms, back and core. This exercise takes the traditional plank position and adds a rowing motion, increasing the intensity and making it a great addition to HIIT routines. You’ll need a pair of dumbbells to perform this exercise, and it’s important to choose a weight that allows you to maintain proper form throughout the exercise.
To do a Renegade Row, begin in a high plank position with your hands gripping the dumbbells and your feet set wide apart for stability. Pull one dumbbell up toward your chest, keeping your elbow close to your body, and then lower it back to the floor. Repeat the movement with your other arm, and that’s one rep.
Overhead Press
The Overhead Press is a powerful upper body exercise that primarily targets your shoulders, triceps, and upper back. It’s excellent for sculpting your arms and improving your upper body strength. This exercise requires a pair of dumbbells and should be performed with a weight that allows you to maintain good form.
To perform the Overhead Press, stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder level with your palms facing forward. Push the dumbbells until your arms are fully extended overhead, then slowly lower them back to the starting position.
Battle Ropes
Battle Ropes are an impressive tool for toning your arms and enhancing upper body strength. They provide an intense, full-body workout that can help skyrocket your cardiovascular fitness.
With a wave-like movement, battle ropes specifically target your biceps and triceps, helping you sculpt toned and defined arms. Try this exercise at your local gym for an extra challenge. Check this HIIT gym for a high-energy workout experience.
Sculpt Arms With These Upper Body HIIT Exercises!
Arm toning doesn’t have to be a daunting task. With these upper body HIIT exercises, you can see noticeable changes in your strength, fitness, and confidence. So, get moving, start sweating,
and embrace the journey to stronger, more toned arms.
Consistency is key, and every step counts towards achieving your fitness goals. Stay motivated, and let the exciting journey of self-improvement begin!
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