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10-Minute HIIT Workout to Target Arms

No excuses to skip arm day now!

Short duration, high intensity workouts are science’s latest answer to weight management: Those blood-pumping minutes leave the muscles at an energy deficit for hours after the workout is done, causing the body to burn tons of calories. But that doesn’t mean you can’t use the scheme to achieve more specific training goals, such as targeting the muscles of the upper body,  even in as little as 10 minutes.

“This workout incorporates exercises that isolate muscle groups in the upper body, like the bicep curls and tricep dips, and other exercises that incorporate several muscle groups in the upper body, like pushups, to get as much work in for the arms as possible in 10 minutes,” says Mark Beier, co-director of training at Shred415 in Chicago. The jump rope interludes pump up your heart rate for increased calorie burn, while giving your arms a bit of a rest.

Aim for a mix of intensity and quality, using weight you can safely control and performing reps as quickly as you can while maintaining good form.

1 minute pushups

1 minute jump rope

1 minute walking planks

1 minute jump rope

1 minute tricep dips

1 minute jump rope

1 minute bicep curls

1 minute jump rope

1 minute overhead press

1 minute jump rope

The Ultimate Arm Workout- Big Guns At Last>>>


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