Workout Routines

The Upper-Body Burnout Lifting and HIIT Circuit

Combine back-to-basics weight training with high-intensity intervals to transform your upper body.

by
The Upper-Body Burnout Lifting and HIIT Circuit
Per Bernal
Per Bernal
Exercises 6
Equipment Yes

Based off my popular LIIFT4 program on Beachbody OnDemand, this efficient and effective upper-body circuit workout combines old-school lifting 101 with the science of high-intensity interval training (HIIT). A study published in the Journal of Strength and Conditioning found that active people who performed a HIIT workout compared with just cardio or just weights burned significantly more calories. Remember, it doesn’t have to be all or nothing. Consistency will get you to your goals.

For each block (exercises marked A and B) in the following upper-body workout, complete 10 reps for each move back-to-back, rest 30 seconds, and repeat 2 more times before moving on to the next block.

For each block (marked A and B), complete 10 reps for each move, back-to-back, rest 30 seconds, and repeat 2 more times before moving on to the next block.

Exercise 1A

Dumbbell Decline Floor Press You'll need: Dumbbells How to
Dumbbell Decline Floor Press thumbnail
3 sets
10 reps
-- rest

Exercise 1B

Dumbbell Pullover You'll need: Bench, Dumbbells How to
Dumbbell Pullover thumbnail
3 sets
10 reps
-- rest

Exercise 2A

Dumbbell Biceps Curl You'll need: Dumbbells How to
Dumbbell Biceps Curl thumbnail
3 sets
10 reps
-- rest

Exercise 2B

Lying Dumbbell Skull Crusher You'll need: Dumbbells How to
Lying Dumbbell Skull Crusher thumbnail
-- sets
10 reps
-- rest

Exercise 3A

Dumbbell Overhead Press You'll need: Dumbbells How to
Dumbbell Overhead Press  thumbnail
3 sets
10 reps
-- rest

Exercise 3B

Dumbbell Lateral Raise You'll need: Dumbbells How to
Dumbbell Lateral Raise thumbnail
3 sets
-- reps
-- rest

Exercise FINISHER

General Pushup You'll need: No Equipment How to
Pushup thumbnail
3 sets
30 sec. reps
-- rest
Do 30 seconds of pushups with your hands on dumbbells. Rest 15 seconds and then repeat 2 more times.
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