10 Best Upper Body HIIT Workouts for Maximum Strength

Have you wanted to build muscle and boost fitness in your shoulders, arms, and back but lacked the time or equipment? High-intensity interval training (HIIT) is an effective way to achieve results efficiently right at home. With HIIT Workouts at Home, you perform bursts of intense exercise followed by short recovery periods. This training method has become very popular for upper body workouts.

HIIT allows you to customize bodyweight exercises and do an entire routine in 20 to 35 minutes, saving you time. The alternating high-low intensity keeps your heart rate up for effective fat burning too. Research shows HIIT may even build more muscle mass than steady cardio or strength training alone over time.

In this article, we will share several complete upper body HIIT workouts you can follow with only your bodyweight or minimal equipment like dumbbells. Each routine provides a mix of exercises targeting chest, triceps, biceps and back. By consistently doing a routine two to three times per week, you can significantly improve your upper body strength and definition in a short amount of time.

Efficient Upper Body HIIT: Structure, Benefits, and Muscle Gains

Upper body High-Intensity Interval Training (HIIT) workouts combine strength exercises with short bursts of intense activity followed by brief rest periods. This high-low intensity structure differs from traditional weight training, which involves longer workout durations and more extended breaks between sets.

In an upper body HIIT routine, you perform upper body HIIT exercises that target your arms, back, chest, and shoulders in timed intervals, usually 30-60 seconds each. You then get a quick 10-30 second rest before moving to the next exercise. This cycle is repeated several times to maximize your results.

Structure of Upper Body HIIT Workouts

Upper body workout HIIT routines follow a specific format of interval training to maximize their benefits. The structure involves alternating between brief periods of:

• Interval Training: Exercises are done at high intensity for a set time period, followed by shorter rest intervals between circuits.
• Exercise Selection: Multi-joint exercises like push-ups engage multiple muscle groups at once. You can also use dumbbells or bodyweight moves.
• Workout Duration: Most last 20-40 minutes, making them more practical for a busy schedule compared to longer strength workouts.

Physiological Benefits

Combining HIIT for the upper body with specific exercises offers several health improvements over traditional lifting alone.

• Cardiovascular Health: The high-intensity bursts raise your heart rate, enhancing fitness. This lowers risks for heart disease over time.
• Muscle Endurance: HIIT trains your muscles to work under fatigue. You’ll be able to lift heavier weights or do more reps in strength workouts as a result.
• Caloric Burn: High-intensity efforts cause an “afterburn effect” where you burn extra calories post-workout as your body recovers. This can aid fat loss.
• Time Efficiency: At 20-40 minutes, upper body HIIT workouts pack results into a shorter time frame for those with busy schedules.

Is HIIT Good for Building Strength?

Yes! Upper body HIIT can effectively build muscle for a few key reasons:

• Muscle Engagement: HIIT strength upper body exercises like push-ups target multiple muscle groups simultaneously to maximize efficiency and results.
• Variety: Switching between bodyweight exercises and weights prevents strength plateaus from boredom or lack of progression.
• Adaptability: Beginners can start gently and advance levels over time by adding intensity through weight or circuit reductions in rest periods.

Benefits of Upper Body HIIT Workouts

Adding an upper body HIIT workout to your routine provides many advantages beyond just building strength. These workouts help burn calories, tone muscles, and enhance overall fitness in an efficient way.

• Increased Calorie Burn: Upper body HIIT gets your heart pumping to burn more calories during and after your workout. The high-intensity bursts push your body to use more energy.Plus, after a HIIT session finishes, your body keeps burning calories at a higher rate to recover – this is called the “afterburn effect.”
• Muscle Toning and Strength: Upper body HIIT exercises tone muscles through a variety of movements that challenge them differently than regular weightlifting. Compound exercises like push-ups work multiple muscle groups at once to promote strength and balance.The mix of high exertion and rest also improves muscle endurance so everyday tasks become easier.
• Time Efficiency: Most upper body HIIT sessions can wrap up in 20-40 minutes, fitting well into busy schedules. The short, back-to-back rounds mean an full-body workout takes less time than long gym sessions. You can also adjust workouts to better suit your available time on any given day.
• Tailored for Various Fitness Levels: Upper body HIIT accommodates different abilities well. Beginners may start with an upper body HIIT workout using easier variations of exercises and incorporating more rest. As strength grows, advanced athletes can add weights or decrease rest to boost the challenge.
• Improved Cardiovascular Health: Regular HIIT gets your heart pumping to strengthen your cardiovascular system long-term. Studies link it to lower blood pressure and cholesterol too, both of which reduce heart disease risk.
• Enhanced Functional Fitness: Many upper body HIIT exercises focus on muscles used every day. Stronger arms and shoulders from pushing and pulling motions make even just carrying things feel easier. Back exercises also reinforce good posture.

Discover our HIIT Workout for Weight Loss designed for rapid weight loss!

Key Equipment for Upper Body HIIT Workouts

Having the proper equipment allows you to take your upper body HIIT sessions to the next level. While some gear is optional, the right supplies can make workouts more effective and prevent injury.

Essential Equipment

A few basic items can take your upper body HIIT workouts to the next level. Investing in some essential tools opens up more exercises and ways to progressively challenge your muscles. Some versatile options to consider include:

• Dumbbells: Versatile for exercises like shoulder presses, curls, and more. Adjustable weights let you progress appropriately.
• Resistance Bands: Portable, low-cost bands add challenge wherever you are with moves like rows, presses, and lateral raises.
• Stability Ball: Using a ball engages your core for exercises like push-ups and presses, working you harder through instability.
• Pull-Up Bar: An essential tool for an upper body HIIT workout with dumbbells, crucial for back and biceps exercises like pull-ups, chin-ups, and their many variations. Mounted options fit small spaces.
• Yoga Mat: Cushions joints on floor moves and provides security for planks, sits, and more. Non-slip coating is important for safety.

No Equipment Options

Not everyone has access to gear for an upper body HIIT workout. Fear not – a no equipment upper body HIIT workout using bodyweight exercises is all you need to break a sweat.

• push-ups: Work the chest, shoulders, and triceps in endless difficulty variations like wide, diamond, and incline styles.
• Burpees: A full-body challenge combining strength and cardio into one explosive movement.
• Tricep Dips: Use a chair or bench to isolate the back of the arms.
• Mountain Climbers: A core-challenging cardio exercise while training the shoulders.
• Planks: Build isometric strength in the torso with classic holds or variants adding motion.
• Air Punches: A punching exercise that revs the heart rate while taxing shoulders.

Tailoring Workouts

Consider your fitness level when designing a workout for maximum benefit:

• Beginners: Focus on proper form with bodyweight or light weights before advancing.
• Intermediates: Incorporate moderate resistance and more advanced exercise variations.
• Advanced: Push your limits with heavy weights or fluidly combining multiple moves.

Structure of an Effective Upper Body HIIT Workout

Carefully planning a no-equipment upper body HIIT workout session sets you up to maximize results. Follow these guidelines to design a well-rounded 20-minute upper body HIIT workout that combines strength training and cardio.  

Warm-Up (5 Minutes)

Follow these guidelines to design a well-rounded 20-minute upper body HIIT workout combining strength training and cardio.

• Arm Circles: 30 seconds forward and back to loosen shoulders.
• Torso Twists: 1 minute to mobilize the core.
• Jumping Jacks: 2 minutes to gradually elevate your heart rate.
• Push-Up to Downward Dog: 1 minute stretching the chest and back.

Structure of the Workout

HIIT workouts alternate brief periods of intense exercise with short recovery breaks. Follow these timings:

• Work Intervals: 30-45 seconds of vigorous activity per exercise.
• Rest Intervals: 15-30 seconds between moves to let your heart rate drop slightly before the next effort.
• Duration: Aim for 4 circuits lasting about 15 minutes total, plus warm-up/cooldown.

Example Four-Circuit Workout

This 20-minute upper body HIIT workout combines strength and cardio in each round:

Circuit 1 (repeat twice)

• Push-Ups: 30 seconds
• Rest: 15 seconds
• Dumbbell Shoulder Press: 30 seconds
• Rest: 15 seconds
• Tricep Dips: 30 seconds
• Rest: 15 seconds

Circuit 2 (repeat twice)

• Bent Over Rows: 30 seconds
• Rest: 15 seconds
• Plank Shoulder Taps: 30 seconds
• Rest: 15 seconds
• Burpees: 30 seconds
• Rest: 15 seconds

Circuit 3 (repeat twice)

• Chest Press (band): 30 seconds
• Rest: 15 seconds
• Bicep Curls: 30 seconds
• Rest: 15 seconds
• Mountain Climbers: 30 seconds
• Rest: 15 seconds

Circuit 4 (repeat twice)

• Lateral Raises: 30 seconds
• Rest: 15 seconds
• Plank Up-Downs: 30 seconds
• Rest: 15 seconds
• High Knees: 30 seconds
• Rest: 15 seconds

Cool Down (5 Minutes)

Finishing with an adequate cool down is just as important as warming up. Spending 8-10 minutes easing your body back to rest helps prevent soreness and injury.

During the cool down, lower the intensity of your movements while still keeping the heart rate slightly elevated above resting. Some good cool down exercises include:

• Jogging or Marching in Place (3-5 min): Gradually slow your pace over minutes as your heart rate decreases.
• Dynamic Stretches (2-3 min): Gentle arm circles, torso twists, and side bends keep muscles lengthened as they relax.
• Static Stretching (2-3 min): Focus on shoulders, chest, arms, and back by holding comfortable stretches for 20-30 seconds each. Examples include doorway chest stretches and overhead tricep stretches.
• Foam Rolling (optional): Use a foam roller or ball on tight muscles like the back and shoulders to relieve tension. Apply gentle pressure and breathe through any discomfort.

Pay attention to how your body feels winding down. Listen for signs of fatigue, soreness or tightness coming on and stretch accordingly. As exercise physiology shows, cooling down properly promotes recovery just as warming up prevents injury. It allows your cardiovascular system and muscles to gradually return to their pre-workout state.

Over time, incorporating adequate warm-ups and cool downs can help you train more regularly while avoiding setbacks from minor issues. A few extra minutes devoted to these phases maximizes all the benefits of your upper body HIIT workouts.

Combining HIIT with Strength

• Focus on multi-muscle exercises like rows and presses.
• Include bursts of high knees or burpees between strength rounds.
• Use lighter weights for quicker rounds and incorporate a HIIT upper body routine with heavier weights for more controlled lifting.

The 10 Best Upper Body HIIT Workouts

Looking to take your strength and stamina to new heights? This guide provides 10 highly effective upper body HIIT routines for all fitness levels.

#1 No-Equipment Upper Body HIIT

Begin with a 5-minute dynamic warm-up including arm circles, side bends, and marching. Perform each exercise for 30 seconds with 10 seconds of rest between. Complete 3 rounds.

• Push-Ups: Start on knees and work up to regular or more challenging variations over time.
• Tricep Dips: Sitting at the edge of a sturdy chair, lift hips and lower down by bending elbows.
• Plank Shoulder Taps: In high plank, alternate tapping one shoulder at a time with the opposite hand.
• Burpees: Stand with feet hip-width apart and lower into a squat and back plank. Kick feet back to high plank and do a push-up, then reverse the movement to stand up and jump vertically.

Cool down with static stretches. This accessible upper body HIIT workout at home builds full-body strength anywhere.

#2 Dumbbell Upper Body HIIT

Complete a 5-minute dynamic warm-up. Perform each pair of exercises for 30 seconds with 15 seconds of rest in between in your upper body HIIT workout with dumbbells. Repeat for 3 rounds.

• Dumbbell Shoulder Press: In your upper body HIIT workout with dumbbells, stand with feet shoulder-width apart holding weights at shoulder height and press directly overhead.
• Bent Over Rows: Bend at the hips with a flat back and row weights to sides of chest using back muscles.
• Dumbbell Bicep Curls: Stand with feet shoulder-width apart and curl weights to shoulders by bending elbows.
• Tricep Extensions: Lie faceup holding a weight overhead with straight arms and lower behind head before straightening.

Conclude with static stretches for a powerful strength and cardio workout.

#3 Advanced Upper Body HIIT Circuit

After warming up for 5 minutes, complete each move for 30 seconds with 15 seconds of rest between. Repeat for 3 rounds of this challenging circuit.

• Weighted Bear Crawls: Start in high plank with weights and take small steps forward maintaining a flat back.
• Renegade Rows: From high plank, perform a row with one arm at a time by lifting weights to chest.
• Close-Grip Push-Ups: Place hands close together in high plank and lower/push back up squeezing shoulder blades.
• Plank Up-Downs: In high plank, lift one foot at a time toward chest and return to plank in a fluid motion.

Cool down and stretch to recover from this advanced full-body workout.

#4 HIIT with Resistance Bands

Warm up for 5 minutes. Choose a medium-heavy band. Complete 30 second intervals with 15 second rests, repeating for 4 circuits.

• Chest Press: Sit with band under feet holding either end. Press your hands straight out in front of your chest.
• Lateral Raises: Stand holding band under feet and lift hands straight out to sides until parallel to floor.
• Seated Rows: Sit straight pulling band secured under feet back to chest using back muscles.
• Overhead Tricep Extensions: In a HIIT for upper body with resistance bands session, hold the band above your head with straight arms, lower forearms behind your head, and straighten.

Conclude by gently stretching for well-rounded strength and conditioning results.

#5 Core and Upper Body Combo HIIT

Warm up dynamically for 5 minutes. Do each exercise 30 seconds with 15 seconds rest, repeating the circuit 4 times total.

• Plank Shoulder Taps: In high plank position, alternate lightly tapping shoulders with opposite hands.
• Push-Up to Side Plank: Do a push-up then lift your body into side plank on one elbow.
• Mountain Climbers: In high plank, quickly lift one knee at a time towards chest like climbing.
• Russian Twists: Sit with knees bent, lean back holding weights overhead and twist torso from side to side.

Cool down with static stretching for both upper body and core strengthening.

#6 Quick Upper Body Burn

After warming up, perform each pair back-to-back with 10 seconds of rest between. Complete 3 full sequences.

• High Plank T-Rotations: In high plank, reach one arm out to the side while maintaining a straight line.
• Pike Push-Ups: From downward facing dog, walk hands toward feet to lower into a straight-body push up position.
• Tricep Dips: See previous description.

Stretch for 5 minutes to cool down from this efficient 15-minute routine.

#7 Full Body HIIT with Upper Focus

Perform a 5-minute warm-up. Do each exercise 30 seconds with 15 seconds rest, completing 4 rounds total.

• Burpees: Stand with feet hip-width apart, lower into a squat and back to high plank. Kick back and jump up.
• Push-Ups: Maintain a straight body while lowering down and pressing back up.
• Dumbbell Thrusters: Stand holding weights at shoulders and press overhead while explosive jumping as you stand from a squat.

Cool down and stretch for 5 minutes to recover from this total-body challenge.

#8 Upper Body HIIT Ladder Workout

Warm up dynamically for 5 minutes. Do increasing reps for each exercise: 10-15-20 and back down, repeating twice.

• Full Release Push-Ups: Place hands close together, lower all the way down and fully extend arms.
• Plank Shoulder Taps: See previous description.
• Bicep Curls: With dumbbells, stand tall and bend elbows to curl weights toward shoulders.

Conclude with 5 minutes of static stretches. This unique format elevates strength and endurance.

#9 Bodyweight Strength & Cardio HIIT

Begin with a 5-minute warm-up. Complete each exercise 30 seconds with 15 seconds rest, repeating 4 times total.

Down Dog to Push-Up: Start in downward dog position, walk hands to feet to lower into a push-up.

Seal Jacks: With feet together, jump up and split feet apart in the air before landing to “jack” up and down.

Tricep Dips: sitting at the edge of a sturdy chair or bench, lift hips and lower down by bending elbows behind your back.

Conclude with static stretches to integrate strength and conditioning.

#10 Plyometric Upper Body HIIT

Warm up dynamically for 5 minutes. Do each move 30 seconds with 15 second rest between, completing 4 rounds total.

• Plyometric Push-Ups: Lower quickly into a push up and explosively jump your hands and feet up to achieve maximum height.
• Jumping Jacks with Overhead Press: Stand holding dumbbells at shoulders. Do a jumping jack while pressing weights overhead to work power.

Cool down and stretch to recover from this intensive workout developing explosive upper body strength.

Choose a routine matching your gear, space and fitness goals. Consistently doing HIIT workouts like these can transform your upper body strength and endurance.

Modifications and Variations 

Whether you’re new to HIIT or managing an injury, it’s possible to modify workouts for your specific situation. The key is getting creative with exercises while pushing your body safely. 

With some adjustments, upper body interval training can be tailored to fitness levels from beginner to advanced.

If You’re Just Getting Started

Don’t worry if standard push ups seem too tough – there are simpler options. Knee push ups allow you to focus on form without straining your arms. Incline push-ups against a wall or bench make the movement even easier on your upper body muscles. 

For weights, a water bottle works as well as a dumbbell when you’re building up strength. Go slow and emphasize technique over tons of reps.

Leveling Up Your Routine

Once basic exercises are a breeze, boost the challenge by upping your rep count or extending the time spent on each move. 

For example, try holding a plank for 30 seconds instead of 20. You can also combine exercises, like adding a squat to a shoulder press, working multiple muscle groups simultaneously.

Maximizing Gains As Skills Progress

Experienced participants want to keep seeing results. Explosive plyometric variations like clapping push ups increase power output. 

Heavier weights add intensity to – just be sure to maintain control on moves like rows and tricep extensions. You can also shorter rest periods between sets to elevate your heart rate higher for longer periods.

Adjusting for Any Limitation

Injuries and joint issues don’t have to sideline you. Gentle resistance band exercises can build strength without joint strain. Seated moves are also low-impact. Limited mobility? 

Anchor bands low for seated rows, or use a stability ball for arm exercises. Listen to your body and don’t push through discomfort. There’s always a modification that lets you keep sweating in a beneficial way.

Frequency and Recovery

When doing high-intensity interval training (HIIT) focused on your upper body, balancing workouts with recovery is crucial. 

Striking the right schedule allows your muscles to improve over time instead of becoming overworked. Let’s take a closer look at frequency, rest, and avoiding injury from overtraining.

• How Often To Train: Most people can benefit from working out their upper body 2-3 times per week using HIIT. Those new to strength training may want to start more conservatively at 2 sessions. For those with experience, 3 workouts offers ample challenge while recovery remains a priority. Advanced athletes aiming for 3 should still mix in lower body-only days and change up exercises regularly.
• Make Time To Recover Properly: Your muscles need time between bouts of intense training to repair microscopic damage in fibers that leads to increased strength. Proper rest also helps stave off persistent fatigue and grumpiness – telltale signs of overtraining. Try to schedule 1-2 complete rest days each week devoted to low-exertion activities like stretching or a leisurely walk. Listen to your body and adjust as needed.
• Watch For Warning Signs: Pay attention if muscle soreness lingers after rest or your resting heart rate climbs for no reason. Also beware of inexplicable infections or injuries occurring more often, loss of zest for working out, or sleep disrupted without cause. These could mean your body desperately requires an easier training week or even a full break from HIIT. Don’t ignore signals that you’re pushing too far too fast.

The balanced approach – 2-3 weekly sessions with sufficient recovery in between – will ensure your hard work pays off through gradual, sustainable progress over the long haul. Be attuned to subtle messages about what adaptations your physique requires.

The Power of Upper Body HIIT Workouts

This article provided an in-depth look at the many benefits of including high-intensity interval training (HIIT) focused on the upper body in your fitness routine. Over the past sections, we explored how HIIT strengthens muscles while boosting cardiovascular health and calorie burn. We also examined effective modifications for all experience levels and physical abilities.

A variety of example workouts were shared, from bodyweight sessions to those using light weights or resistance bands. These programs are convenient to do at home or the gym and keep training challenging yet engaging. Ten routines gave plenty of options to suit different schedules and equipment access.

Throughout, the importance of customizing workouts based on your unique needs and listening to feedback from your body was stressed. By adjusting exercises, intensity, and resting as required, you can pursue progress safely and effectively on your fitness journey. For anyone seeking a simple yet powerful way to boost their whole-body strength and wellness in minimal time, incorporating upper body interval training offers immense rewards. 

FAQs About Upper Body HIIT Workouts for Maximum Strength

You’ve probably got some lingering questions about incorporating HIIT training into your routine. Here are answers to some common inquiries regarding upper body interval workouts.