This 30 min HIIT with weights is going to target your upper body! We will work through 20 dumbbell + bodyweight upper body exercises to hit the shoulders, triceps, biceps, back, chest and core!

For this home HIIT workout you'll need 2 sets of dumbbells — one heavier and one lighter. I'll be using 30 lb dumbbells for my heavy set and 10 lb dumbbells for my light set. You'll also need an exercise ball, but you can also use a couch, bed or bench for a few of the chest exercises. You'll also need a mat (or comfortable carpet / flooring), your towel and some water.

HIIT workouts are my favorite because you get the most bang for the buck! Instead of spending 45 mins to an hour running or on the elliptical, you can burn just as many (if not more!) calories in half the time!

To get the most out of this workout, push yourself hard! We'll be using weights during this HIIT workout, so if at anytime it gets too difficult pick up lighter dumbbells and concentrate on doing more high quality reps.

Each exercise of this HIIT upper body workout is performed for 20 seconds with 10 seconds rest to get ready for next exercise! See below for the breakdown, but first, be sure to hit that LIKE button and SUBSCRIBE to get our new video notifications. If you aren't already FOLLOW us on Instagram @tiffxdan – https://www.instagram.com/tiffxdan/

5 MINUTE WARM UP
1:30 JUMPING JACKS
2:00 CROSS PUNCHES
2:30 GOAL POSTS
3:00 SHOULDER CIRCLES SMALL FORWARD & BCK
3:30 SHOULDER CIRCLES LARGE FORWARD & BCK
4:00 CHEST OPENERS
4:30 CORE TWISTS WITH ARMS UP
5:00 PLANK WALK OUTS
5:30 ALTERNATING TOE TOUCHES
6:00 RUN IN PLACE


ROUND 1 (SHOULDERS)
6:40 LATERAL + FRONT RAISES
7:10 PUSH PRESS
7:40 WEIGHTED JACKS
8:10 PLANK + SHOULDER TAPS

ROUND 2 (TRICEPS)
12:40 DIAMOND PUSHUPS
13:10 BOX DIPS
13:40 DUMBBELL KICKBACKS
14:10 UP + DOWN PLANKS

ROUND 3 (BICEPS)
18:40 HAMMER CURLS
19:10 CIRCULAR CURLS
19:40 STATIC ARM HOLD + CURL
20:10 STATIC ARM HOLD + CURL

ROUND 4 (BACK)
24:40 UPRIGHT ROW
25:10 PUSH UP ROW
25:40 BENT OVER NARROW + WIDE ROW
26:10 BENT OVER REVERSE FLY

ROUND 5 (CHEST)
30:40 WIDE PUSHUPS
31:10 DUMBBELL PRESS ON EXERCISE BALL
31:40 CLOSED GRIP DUMBBELL PRESS ON EXERCISE BALL
32:10 DUMBBELL FLYS ON EXERCISE BALL

Work hard and I hope you all enjoy this HIIT upper body workout as much as I did!!

TIFFxDAN

DISCLAIMER:
TIFF x DAN strongly recommend that you consult your physician before starting any exercise or workout program. You should be in good physical + mental condition + able to participate in the exercises. You should be aware + understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this workout, exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, + agree to release and discharge TIFF x DAN from any and all claims or causes of action, known or unknown, arising out of TIFF x DAN negligence.