30 Minute Upper Body HIIT

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Duration: 31:23

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Equipment needed:

  • Mat
  • Weights

What It Is

This 30-minute upper body HIIT workout is High Intensity Interval Training. The short, intense bursts of an elevated heart rate will rev your metabolism like no other workout and will burn mega calories. This 30-minute upper body HIIT workout will help you firm up the chest, back, shoulders, and arms.

HIIT workouts are not for the faint of heart, but with enough time and practice, everyone can reap the benefits. Chris will provide plenty of encouragement throughout these fast and furious 30 minutes. However, if you are just beginning, don’t worry—modifications are given throughout the workout as needed.

The Moves

This 30-minute upper body HIIT workout includes strengthening moves such as as overhead presses, tricep push-ups, side plank arm extensions, and other exercises that bring your heart rate into what’s called your “anaerobic zone,” meaning you burn more calories in less time.

This 30-minute upper body HIIT workout is made up of Tabata-style intervals which consist of 20 seconds of all-out effort followed by 10 seconds of active recovery eight cycles in a row, totaling four minutes. We’ll do five Tabata intervals in total with 45 seconds in-between each interval—just enough time to catch your breath and go again.


High-intensity workouts like this 30-minute upper body HIIT workout accomplish more in less time. Using both cardio and strength, this workout will improve your heart health while reducing your risk of obesity, high triglycerides, elevated blood pressure, and high blood sugar.

This 30-minute upper body HIIT workout is an all-out, effective workout that targets the upper body to build strength and stamina while jump starting your metabolism. Burn calories and improve your fitness at the same time.

All exercises you perform are your own responsibility and you perform them at your own risk. Always seek the advice of a physician or other qualified health provider before starting any physical exercise, fitness or wellness regiments of any kind.