Upper Body HIIT Workout for Women

Women usually can’t find time to visit a gym. But you can do a HIIT routine at home to help you achieve your weight loss and fitness goals.

These simple upper body workouts for women can be done at home for toning the upper arms, chest and back. For this particular exercise, in order to warm up, you can start with jogging on the spot, side jacks and go on to shuffles. Next, loosen the neck muscles with neck and shoulder rotations.

Now it’s time to start the HIIT routine. You should set the clock for each exercise as 45 seconds followed by a rest period of 15 seconds and then move onto the next one. Do 3 sets with 1-2 minutes rest in between them. For best results, perform this upper body HIIT routine at least 3 times per week.

1. Dumbbell Forward To Overhead Press With Shuffle
2. Seal Jack + Half Burpee
3. The Dumbbell Squat And Press Jump
4. Moving Plank
5. Dumbbell Forward And Diagonal Punches With Lunges
6. Pushups

7. Dumbbell Bent Over Row To Reverse Fly Jump
8. The Dumbbell Russian Twist To External Rotation
9. Dumbbell Bicep Curl And Ice Skater
10. Triceps Dips To Kicks


-Begin in plank position with the arms and body straight, shoulders over the wrists. Keep the core engaged.
-Bend the elbows behind you and lower your chest to the floor. Keep your upper arms tight to your body so your elbows are against your ribs on both sides.
-Straighten the arms, coming back to plank position.
-This counts as one rep. Do as many reps as you can with correct form.

PLANK – how to do it properly?

Lie on your stomach. Rest on your forearms, bending your elbows at right angles.
The shoulders should be exactly above the elbows.
Raise your torso while also balancing on the balls of your feet. Tighten your abdominal muscles.
Do not lift the buttocks up or bend down the lumbar region – your heels, hips and shoulders should remain straight.
Hold for a certain number of seconds (Beginners can start from 30 seconds and extend the exercise by 10 seconds every week until they are able to withstand 60 seconds.)