Upper Body HIIT Circuit Workout


I had a request today for more upper body moves in a circuit format. I threw in a few cardio and upper body strength moves to go along with it. I used a lot of dumbbells, but use what you have available to you. My dumbbells go from 5 lbs up to 15 lbs.  You work at your own pace, and take breaks when you need to. The workout breakdown is below.

Set timer for 10/50 6 rounds, then 30/30 for 3 rounds for the exercises in between the strength moves.

10/50 6 rounds
1a. Dumbbell Rows
1b. Dumbbell Flyes

30/30 3 rounds
Manmaker with dumbbell row to bicep curl
Jumping Jack with “Y” Arms

10/50 6 rounds
2a. Squat Hold Position – Right Hand Dumbbell Concentration Curl
2b. Squat Hold Position – Left Hand Dumbbell Concentration Curl

30/30 3 rounds
Burpee with Thigh Burner Right to Stand then Left
Alternate Reverse Lunge with Bicep Curl

10/50 6 rounds
3a. Dips
3b. Push-up

30/30 3 rounds
Push-up to Alternating Kick through
Plank Down/Up to Push-up

10/50 6 rounds
4a. Side Lateral Raise with rotation
4b. Hands at Waist – Dumbbell “Y” Flye to Circle Overhead to Up-Right Row

30/30 3 rounds
Burpee with 4x Cross Jab Punches
Squat with Up-Right Row

Bonus: 1:00 work with no rest 2 rounds
Choose a weight that you can hold for the entire bonus round

1. Tricep Kickback
2. Overhead Tricep Extension
3. Bicep Curl
4. Overhead Shoulder Press