TIPSWorkout

Upper Body HIIT Workout for Beginners

Upper Body HIIT Workout for Beginners

There are a lot of different types of HIIT workouts that you can do. In this article, we will focus on the Upper Body HIIT Workout for Beginners. This workout is great for beginners because it is simple and easy to follow. You will need a few basic pieces of equipment to get started.

In order to achieve optimal results, it is important to focus on your form and technique. Make sure you are using the right amount of weight and that you are breathing correctly. If you are new to HIIT workouts, start out with a lower number of reps and work your way up.

What is a HIIT workout?

What is a HIIT workout?

A HIIT workout is a high-intensity interval training workout. This type of workout involves doing a series of short, high-intensity exercises followed by a brief period of rest or low-intensity activity.

HIIT stands for high-intensity interval training. This type of workout involves doing a series of short, high-intensity exercises followed by a brief period of rest or low-intensity activity.

HIIT workouts are not only for full-body workouts. It can also be used for specific targeted areas such as the upper body area. This kind of HIIT can be a great workout for beginners because it is simple and easy to follow.

Beginner bodybuilders can also benefit from doing HIIT workouts. This type of workout can help you to build muscle and burn fat. It can also help improve your cardiovascular health.

HIIT workouts are highly beneficial because they allow you to burn more calories in a shorter amount of time. You can also get the same results as you would from a traditional cardio workout, but in a fraction of the time.

See also Keto Workout for Beginners on Their Fitness Journey

What are the benefits of doing an upper-body HIIT workout?

HIIT workout?

Upper-body HIIT workouts have several benefits, including:

  • Increased muscle mass: When you do a HIIT workout, your body will produce more testosterone and growth hormone. These hormones are essential for building muscle mass. It can also help you to burn more fat which is an added benefit to increasing muscle mass.
  • Improved cardiovascular health: HIIT workouts are a great way to improve your cardiovascular health. They can help to reduce your risk of heart disease and other chronic conditions.
  • Improved coordination and balance: HIIT workouts require you to use multiple muscle groups at the same time. This can help to improve your coordination and balance.
  • Boosted metabolism: HIIT workouts can help to boost your metabolism, which can help you to burn more calories throughout the day.
  • Enhanced energy levels: HIIT workouts can help to give you an energy boost, which is perfect for those days when you don’t have a lot of energy.

There are more benefits to HIIT workouts than just the ones listed above. When you do a HIIT workout, you are getting the benefits of both cardio and strength training. This is why HIIT workouts are so popular. They are a great way to get in shape and improve your overall health.

How to do an upper-body HIIT workout as beginners

HIIT workout

Upper-body HIIT workouts require a proper workout plan in order to be effective. The first thing that you need to do is to warm up your muscles. This can be done by doing a few minutes of light cardio or stretching.

Once you have warmed up, it is time to start your workout. The following are a few exercises that you can do as part of an upper-body HIIT workout:

Day 1

  • Bench press: 3 sets of 12 reps – This can be done by lying on your back on a bench and pressing the barbell or dumbbells. Start by lying with your back flat on the bench, holding the weights with your hands shoulder-width apart. Bring the weights close to your chest, and then press them upward.
  • Bent-over row: 3 sets of 12 reps – This can be done by standing with your feet hip-width apart and bending forward at the waist. Hold a weight in each hand with your palms facing your thighs. Pull the weights up to the sides of your chest, and then lower them back to the starting position.
  • Lat pull-down: 3 sets of 12 reps – This can be done by sitting at a lat pull-down machine and grabbing the bar with an overhand grip. Pull the bar down to your chest, and then release it back to the starting position.
  • Bicep curl: 3 sets of 12 reps – This can be done by standing with your feet shoulder-width apart and holding a weight in each hand. Curl the weights up to your shoulders, and then release them back to the starting position.
  • Tricep extension: 3 sets of 12 reps – This can be done by sitting with your back against a bench and holding a weight in each hand. Extend your arms overhead, and then lower them back to the starting position.

Day 2

  • Push-up: 3 sets of 12 reps – This can be done by getting into a push-up position, with your hands shoulder-width apart and your feet together. Bend your elbows and lower your body toward the floor. Then push yourself back up to the starting position.
  • Dumbbell shoulder press: 3 sets of 12 reps – This can be done by sitting or standing with a weight in each hand. Press the weights overhead, and then lower them back to the starting position.
  • Dumbbell row: 3 sets of 12 reps – This can be done by sitting with a weight in each hand, and then bending forward at the waist. Keep your back straight, and pull the weights up to the sides of your chest.
  • Crunches: 3 sets of 12 reps – This can be done by lying on your back on the floor and placing your feet flat on the ground. Place your hands behind your head, and then curl your torso upward until your shoulder blades are off the floor.
  • Shoulder press: 3 sets of 12 reps – This can be done by sitting with a weight in each hand. Press the weights overhead, and then lower them back to the starting position.

Day 3

  • Bench press: 3 sets of 10 reps – This can be done by lying on your back on a bench and pressing the barbell or dumbbells. Start by lying with your back flat on the bench, holding the weights with your hands shoulder-width apart. Bring the weights close to your chest, and then press them upward.
  • Bent-over row: 3 sets of 10 reps – This can be done by standing with your feet hip-width apart and bending forward at the waist. Hold a weight in each hand with your palms facing your thighs. Pull the weights up to the sides of your chest, and then lower them back to the starting position.
  • Lat pull-down: 3 sets of 10 reps – This can be done by sitting at a lat pull-down machine and grabbing the bar with an overhand grip. Pull the bar down to your chest, and then release it back to the starting position.
  • Bicep curl: 3 sets of 10 reps – This can be done by standing with your feet shoulder-width apart and holding a weight in each hand. Curl the weights up to your shoulders, and then release them back to the starting position.
  • Tricep extension: 3 sets of 10 reps – This can be done by sitting with your back against a bench and holding a weight in each hand. Extend your arms overhead, and then lower them back to the starting position.

Day 4

  • Push-up: 3 sets of 10 reps – This can be done by getting into a push-up position, with your hands shoulder-width apart and your feet together. Bend your elbows and lower your body toward the floor. Then push yourself back up to the starting position.
  • Dumbbell shoulder press: 3 sets of 10 reps – This can be done by sitting or standing with a weight in each hand. Press the weights overhead, and then lower them back to the starting position.
  • Dumbbell row: 3 sets of 10 reps – This can be done by sitting with a weight in each hand, and then bending forward at the waist. Keep your back straight, and pull the weights up to the sides of your chest.
  • Crunches: 3 sets of 10 reps – This can be done by lying on your back on the floor and placing your feet flat on the ground. Place your hands behind your head, and then curl your torso upward until your shoulder blades are off the floor.
  • Shoulder press: 3 sets of 10 reps – This can be done by sitting with a weight in each hand. Press the weights overhead, and then lower them back to the starting position.

Day 5

  • Bench press: 3 sets of 8 reps – This can be done by lying on your back on a bench and pressing the barbell or dumbbells. Start by lying with your back flat on the bench, holding the weights with your hands shoulder-width apart. Bring the weights close to your chest, and then press them upward.
  • Bent-over row: 3 sets of 8 reps – This can be done by standing with your feet hip-width apart and bending forward at the waist. Hold a weight in each hand with your palms facing your thighs. Pull the weights up to the sides of your chest, and then lower them back to the starting position.
  • Lat pull-down: 3 sets of 8 reps – This can be done by sitting at a lat pull-down machine and grabbing the bar with an overhand grip. Pull the bar down to your chest, and then release it back to the starting position.
  • Bicep curl: 3 sets of 8 reps – This can be done by standing with your feet shoulder-width apart and holding a weight in each hand. Curl the weights up to your shoulders, and then release them back to the starting position.
  • Tricep extension: 3 sets of 8 reps – This can be done by sitting with your back against a bench and holding a weight in each hand. Extend your arms overhead, and then lower them back to the starting position.

Day 6

  • Push-up: 3 sets of 8 reps – This can be done by getting into a push-up position, with your hands shoulder-width apart and your feet together. Bend your elbows and lower your body toward the floor. Then push yourself back up to the starting position.
  • Dumbbell shoulder press: 3 sets of 8 reps – This can be done by sitting or standing with a weight in each hand. Press the weights overhead, and then lower them back to the starting position.
  • Dumbbell row: 3 sets of 8 reps – This can be done by sitting with a weight in each hand, and then bending forward at the waist. Keep your back straight, and pull the weights up to the sides of your chest.
  • Crunches: 3 sets of 8 reps – This can be done by lying on your back on the floor and placing your feet flat on the ground. Place your hands behind your head, and then curl your torso upward until your shoulder blades are off the floor.
  • Shoulder press: 3 sets of 8 reps – This can be done by sitting with a weight in each hand. Press the weights overhead, and then lower them back to the starting position.

Day 7

  • Rest day! Enjoy your break and get ready to tackle another week of workouts.

See also Leg Muscle Workout for Beginner Bodybuilders

What are your thoughts on this upper body HIIT workout? Please let us know in the comment section below!

Share this post