30 Minute HIIT Workout | UPPER BODY + DUMBBELLS | HIIT Workout At Home

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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!

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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

Don't forget to warm up before your workout
► 5 Min Warm Up https://youtu.be/_6-k5-w1bZw

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FREE HOME WORKOUT PROGRAMS
💾 6 Week Shred I Playlist: https://bit.ly/6WeekShred1
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💾 Shredded: 2 Week Ab Challenge: https://bit.ly/ShreddedChallenge
💾 Sculpted Core: 2 Week Ab Challenge: https://bit.ly/UnbreakableCoreChallenge

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WORKOUT DETAILS

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

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DISCLAIMER: Before starting any workout, consult your doctor to ensure it's safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video's exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing TIFF x DAN from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated!