Turning your arms workout into a high-intensity interval session makes the most of your time in the gym, both with a shorter bout overall (you need just 15 minutes) and by adding even more value to those single-joint moves like curls and triceps extensions.

“The moves in this workout are designed to maximize fat burn while targeting specific muscle groups in the upper body for optimum results,” says workout creator Derek DeGrazio, a trainer and managing partner of Barry’s Bootcamp South Florida.


Perform each exercise in order. Choose dumbbells that you can safely move with good form for the full minute of each strength move.

For more arms workouts:

Check out the double-duty arms workout, the ultimate arms workout for beginners, and how to blow up your forearms in four weeks.

For a complete archive of our daily quick-hit routines, go to mensfitness.com/todaysworkout.