H.I.I.T. Your Arms Workout


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H.I.I.T. stands for High Intensity Interval Training. H.I.I.T. alternates between high intensity exercise and short periods of rest, then repeats the sequence or circuit. This form of exercise burns more calories and subsequently more body fat than maintaining a steady pace. For this reason, our H.I.I.T your arms workout is a must try.

This arm workout combines weight lifting, which targets the tricep and bicep muscles, and cardiovascular exercise, which targets the fat covering up the arm muscles. By combining strength training and cardio you are creating a powerful fat burning routine, making you a fat burning machine that continues to burn fat for up to 24 hours after the workout is over.

While interval workouts are great for burning fat and sculpting a lean body, the recipe for getting healthy, losing excess body fat, and creating a toned & defined body, is created by consistently combining these three elements: A Clean Eating Plan, High Intensity Interval Training, and Weight Training.

Equipment Needed: Two sets of dumbbells (one 3-5 lb. set; one 8-12 lb. set) and an interval timer.

What to Do: Perform each exercise for 30 seconds and rest 10 seconds after each one; complete four circuits. For optimal results, complete this workout up to 3 time weekly.


1. Jumping Jacks
2. Hammer Curls
3. Tricep Extension
4. Jumping Jacks
5. Bicep Curls
6. Tricep Kick Back
7. Jumping Jacks
8. Triangle Push Ups

Jumping Jacks

Hammer Curls

Tricep Extension

Bicep Curls

Tricep Kick Back

Triangle Push Ups

Participants of this workout should speak with their doctors about their individual needs before starting any exercise program. Any application of this or any other exercise routine set forth in this program is at the viewer’s discretion and sole risk. See your physician before beginning any exercise program.

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The HIIT Workout for Seriously Sculpted Arms

Interval training is an ultra-effective way to get a great full-body burn without spending tons of time in the gym. HIIT workouts combine a series of short-duration, high-intensity exercises followed by lower-intensity intervals of active recovery. This type of training will get your heart rate up and burn more fat in less time, including an afterburn effect that will help you burn more calories than traditional cardio.

Grokker trainer Kelly Lee’s challenging and fun HIIT arm workout packs a punch-you’ll tone every angle and strenghten your body top to bottom. The routine has three supersets with toning finishers, followed by three rounds of cardio exercises completed for time. Click play and get started now!

Workout Details

The first superset has a renegade row, a deadlift to row and biceps curl 21’s. Superset 2 has triceps push-ups and triceps dips followed by kickbacks. The third and final superset has a squat with press, a rear deltoid fly, and finally an Arnold press. After strength, complete rounds of the combinations below according to your skill set, as fast as you can, and record your time to track your progress. Finish off the circuit with a cool-down.

Beginner Reps

10× Sumo squat

5× Renegade row

5× Burpee

Intermediate Reps

15× Sumo squat

10× Renegade row

5× Burpee

Advanced Reps

20× Sumo squat

15× Renegade row

10× Burpee

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15 Exercises That Will Give You Toned Arms

The Fast and Furious Cardio Workout That Spikes Your Metabolism

Chances are you’ve heard of HIIT workouts — but you may not know exactly what that means. And even if you do, maybe you’re looking for a fresh routine that you can sneak into your day. We’ve got you covered!

HIIT stands for High-Intensity Interval Training. The intensity in these workouts means there is little (if any) downtime built in. This workout is also comprised of interval training, which means exercises are done in bursts. They can start slow and become faster from one exercise to another. Typically, cardio and strength training are combined to create a well-rounded high-intensity interval training workout.

As a certified personal trainer and private weight loss coach for women, I focus on workouts that can be done quickly and efficiently. This is one of the many reasons why I love recommending HIIT workouts for my clients!

Here’s the workout that I created exclusively for TODAY readers!

Because there are hardly any pauses in a HIIT workout, you can do this in less than half the time of a regular workout. You can get a big calorie burn, rev up your metabolism, lose weight, gain strength and build muscle in 20 minutes. I recommend doing this workout three times per week for maximum results.

Prior to starting the workout, do some light dynamic stretching, such as twists at your waist and side lunges to warm up the lower and upper body. After the workout, do some cool-down stretches and hold them for 20 seconds each.

Jogging in place

Trending stories,celebrity news and all the best of TODAY. Step it Up with Steph

Imagine that you’re running outdoors with a beautiful view of mountains or the ocean, except you’re in your living room! Pump your arms and move your legs to run in place. You can modify this by marching in place if you want a lower-impact exercise. Count to 10 and then sprint in place. Alternate between a slower jog pace and a faster sprint pace to create the high-intensity part of this workout that’ll get your heart rate up! Jog in place for 2 minutes.

Squat jumps

Step it Up with Steph

Now it’s time to do some strength training with the lower body. We’ll start in a squat position by stepping the feet out as wide as the shoulders. Pull the naval in towards the spine and then sit back as if you’re about to sit down into a chair. Look down and make sure that your knees are not going past your toes. Keep your body in proper alignment by pressing down through the heels as you stand back up to your starting position.

You can do a basic squat like this, or you can step it up and move into a squat jump. As you’re seated in the squat, you’ll press down through your feet to jump up into the air and then land softly into the squat position with bent knees. It’s important not to land with straight legs from a jump because this puts unnecessary pressure on the knee joints. Land softly into the squat and repeat this 20 times.


Step it Up with Steph

Now it’s time to get down onto the ground! Starting on your hands and knees, come up into a plank position. Make sure your shoulders are over your wrists and your back is flat. It may be helpful to do this alongside of a mirror so you can make sure there’s not rounding or arching in your spine. Bend the elbows out to the sides and lower down into a push-up, then come back up. As a challenge, repeat this for 20 push-ups! If it’s too hard, or if you’re a beginner, move onto your knees to do the full 20 repetitions. Walk your knees back a few inches behind your hips, and then lower down into the push-up. Inhale as you lower down and exhale as you press up.

Toe Taps

Step it Up with Steph

Lying on your back, we’re going to work the core! Step your feet onto the mat and squeeze them together. Then bring them up to a table top position. Press your arms into the mat next your sides. Engage your low abs and lower the right leg down to tap the toes onto the ground. Then steadily bring the leg back up to table top. Repeat with the left leg. Perform 10 toe taps per side. This is a core exercise, so be sure to keep your naval pulled in towards your spine and feel your abdominals engage. This is not a leg exercise, you are moving the legs to activate the core.

Side Lunges

Step it Up with Steph

Time to stand up and work the lower body again! We’ll also improve mobility of the hip joint. Step the right foot to the right and bend the right knee. Keep the left leg straight. From this side lunge position to the right, press down through the right heel to come back to standing. Then step the left leg to the left and perform a side lunge to the left. Go back and forth to the right and left 20 times.

Repeat this routine 2 times all the way through for a full body 20 minute HIIT workout! I recommend performing this workout every other day for maximum results.

Stephanie Mansour is a health & fitness expert and weight-loss coach for women. Join her complimentary health and weight-loss challenge.

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This Dumbbell HIIT Workout Will Burn Out Your Arms and Abs

Biceps curls are a solid OG move on their own, and burpees are already tough AF, so why combine them for a dumbbell burpee and biceps curl?! Well, a. why not? But mostly b. because compound exercises like this give you the bigger bang for your buck. If you want the sciencey version: Compound exercises work multiple muscle groups and move multiple joint levers (think your knee and hip) so they help build overall strength quicker than isometric or single muscle-group exercises, and most importantly, get your heart rate up. Essentially, you’re combining strength and conditioning not just in your one workout, but in one exercise. (Related: Does Is Matter What Order You Perform Exercises In a Workout?)

Hannah Davis, C.S.C.S., and owner of Body By Hannah Studio in Cleveland, TN, created this insanely efficient dumbbell arms and abs workout by using four compound exercises that, when put together, will give you one complete, tough as nails, workout. By the end, your arms will be shaking and your core will be screaming, but victory is sweet (and so are those gains, girl)!

How it works: For each exercise, you’ll work for 45 seconds, then rest for 30 before moving on to the next movement. Complete 3 rounds total.

What you’ll need: A set of moderate-weight dumbbells

Dumbbell Inchworm to Row

A. Holding a dumbbell in each hand, from standing, place hands on floor in front of you and slowly walk hands (still grasping weights) out until you reach a high plank position.

B. Row right arm back, then left before walking your hands back to feet to come to standing.

Runner Switch with Press

A. Start in plank position holding dumbbells. Quickly hop right foot outside right hand, leaving left leg extended behind you for a wide mountain climber stance.

B. Leaving left hand on ground, twist torso to right and press right arm, holding dumbbell up to sky.

C. Place hand back to ground, then quickly switch legs bringing left foot outside left hand, twist torso to left and press left arm up.

Dumbbell Burpee and Curl

A. Squat down, knees to chest with dumbbells in each hand on the floor. Jump back with both feet, landing in a high plank position. Perform one push-up.

B. Jump feet forward landing wide outside both hands, then stand.

C. Perform a hammer curl with palms facing in toward body.

Dumbbell Clean and Press

A. Stand with dumbbells in both hands at your sides. Hinge at the hips and bring arms back behind you. Quickly swing them forward and up to chest with palms facing in as you return to standing, squeezing glutes as you do so.

B. With a slight bend in your knees, push through heels as you press dumbbells directly up overhead.

Full-Body Get-Up

A. Lie on your back with knees bent, feet on floor, and the ends of one dumbbell in both hands; arms stretched above head and behind you on floor.

B. In one swift movement, swing arms up overhead and forward passed your knees, push through heels and come to standing with dumbbell at chest level.

C. Press weight up overhead then return to chest before reversing movement, sitting on ground and uncurling spine to return to starting position.

  • By Alyssa Sparacino @a_sparacino

Get Big Arms: Noah Siegel’s Sleeve-Busting Workout

I’ve seen countless people come into the gym and throw dumbbells around like potato sacks. They act wild, scream and grunt like gorillas in heat, and then spend their rest periods flexing in the mirror. Although these dudes seem hard-core, they’re actually putting a lot of energy into something that won’t garner results. They must learn to train smarter.

Many people fail to realize that they already train their arms multiple times per week, without ever doing any direct arm work. Every time we do a pressing movement, we use our triceps.

Every time we pull, we use our biceps and forearms. Because our biceps and triceps get a lot of work during compound movements, it’s important to limit the number of sets during isolation work. With dedicated arm training, keep the sets low and the intensity high.

An even bigger problem is that most people don’t understand anatomy well enough to train their biceps and triceps effectively. So to build big arms, we need to start by using our head.

How Your Arms Work

The major action of the biceps brachii is elbow flexion and forearm rotation. The name—biceps—means that the muscle is made of two heads, a long and a short. These muscle heads have two different origins but come together to form one tendon, which attaches to the radius.

You can feel your biceps working if you put your left and on your right biceps muscle and then rotate your forearm from a pronated (palm down) to a supinated (palm up) position. You can also feel your biceps participate if you put your left hand on your right biceps and flex your elbow.

Your biceps can fatigue easily, and thus relies on your front deltoid and brachioradialis (anterior forearm muscle) for aid. To get the most out of your biceps training, you need movements that include both flexion and supination.

The triceps brachii is named similarly because of its three heads. The triceps is a slightly larger portion of the arm and just as complex as the biceps. The triceps main function is to extend the elbow. To feel your triceps, place your left hand on the back of your right arm and then extend your right arm until it is completely straight. The long and lateral heads of the triceps create the “horseshoe” shape everyone is gunning for. The medial head is a “deep” muscle.

Not all three heads originate at the same place, but they all insert into the elbow. The long head of the triceps originates at the scapula. To isolate it, your elbow must be over your head.

Now that I dropped some knowledge bombs, let’s blow those arms up! Do this workout once per week on any day you choose. Generally, I do an abs/arms/forearms day later in the week after I’ve already worked my larger muscle groups.

Noah Siegel’s Sleeve-Busting Workout 1 Spider Curl Set the bench at a 45-degree angle and place your chest at the top of the bench. When you curl your arms up, don’t raise your elbows. The last set should be relatively light. 4 sets, 12, 8, 6, 15 reps+ 12 more exercises

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This workout provides more than sufficient arm work. Make sure to keep the intensity high and the pace quick. Hit them hard, hit them fast, and watch ’em grow!

Build Huge Biceps With High Intensity Workouts


Many fitness magazines feature programs designed to add muscle size and power to your biceps. Some incorrectly claim you can alter the shape of your biceps and increase the peak by doing endless sets of Preacher and Concentration Curls.

We are all born with distinct shapes in our muscles, which cannot simply be changed by exercises. However, you can begin to develop huge biceps by reducing body fat levels and developing the muscle you have.

Adding muscle by doing the right exercises in the proper number, performed in the correct manner, will take you a long way.

RELATED: 10 Biceps Exercises Better Than Traditional Curls

Power and Isolation Exercises

Misconceptions are circulating in the fitness and bodybuilding worlds—e.g., that free weights are the only valuable tool for adding power and size. Although I am a strong advocate of free weights, that’s simply not true. Weight machines also have a lot to offer to a bodybuilder’s program.

Barbells and dumbbells are more versatile, but weight machines are easy to use, improve your strength curve and allow you to focus resistance more effectively on the muscle due to eliminating the need to balance weight.

I like to use power exercises like Palms-Forward Barbell Rows and isolation exercises such as Concentration and Preacher Curls. These allow complete exhaustion of the biceps and add assistance muscles (like the back muscles) to help push the biceps past the point of muscular failure with High Intensity Training (HIT) techniques like pre-exhaust supersets.

RELATED: 5 Curl Variations That’ll Pump Up Your Biceps

Straight Set Routines

Routine 1

  • Barbell Preacher Curls: 1×10+ 4 forced reps
  • Zero rest
  • Standing Cable Curls: 1×10+burn reps at end of set

Routine 2

  • Lying flat Dumbbell Curls: 1×12+ 1 static hold at top (10-second)
  • Zero rest
  • Dumbbell Hammer Curls: 1×8+4 negative reps at end of set (cheat the dumbbells up and lower to an 8-count.)

Pre-Exhaust Bicep Routines

The following routines use your fresh back muscles to “push” the biceps after they’ve been exhausted by isolation exercises past the point of muscular failure. These routines are a great example of brief, intense HIT routines, designed to build maximum muscle in minimum time.

RELATED: Todd Durkin’s World-Class Workouts: The 10-10-10 Biceps Builder

  • Dumbbell Concentration Curls: 1×8+3 forced reps at end of set
  • Zero rest
  • Seated Palms-Facing Chin-Ups (use a dip belt to add weight as necessary): 1×8+4 negatives at the end of set

Take all sets to muscular exhaustion, or you will greatly reduce the benefits. Rep cadence should be 2/4.

  • Incline Dumbbell Curls: 1×10+ 3 static holds at end of set. (Hold the dumbbells for 10 seconds at the bottom, mid-point and top of the range of motion.)
  • Zero rest
  • Palms-Forward Barbell Rows: 1×6+3 negatives at end of set (Cheat the bar up and lower to a count of 8.)

If you do the pre-exhaust supersets correctly, the low set counts will be ideal and very effective at building strength and size.

Power Biceps Routine

Always strive to add weight to the bar or machine at every workout in order to build muscle and strength. Typically, strength precedes size increases.

  • Barbell Curls: 1×6-8+ 6 cheat reps at end of set
  • 30-second rest
  • Barbell Drag Curls: 1×8+ 3 negatives at end of set
  • 30 second rest
  • Palms-Up Center-Pulley Cable Rows: 1×8+ 3 static holds (beginning, mid-point,top)

Giant Set Routine

Giant sets are a great way to condense a lot of work into a short period of time. Four or more sets of different exercises for the same muscle group are done in succession, with no rest between them. Take all sets to failure. I like combining weight machines with free weights and sometimes alternate between machines and free weights or between compound and isolation exercises.

  • Barbell Curls: 1×10
  • Incline Dumbbell Curls: 1×12
  • Seated Behind-Neck Cable Curls: 1×15
  • Palms-Facing Pull-Downs: 1×8
  • Negative-Only Chin-Ups: 1×8 (Step up to the high position using your legs only. Lower yourself to a count of 8.)

Do one complete giant set. If all sets are stopped at failure, you will be overtraining. This must be done on an irregular basis—i.e., once or twice per month—or you will compromise your gains. Use this routine as a higher-set shocking routine.

Workout Schedule

Now that I’ve given you a number of routines to use in your HIT training, I’ll outline how often to train and how to combine the routines into a complete training program to develop huge biceps.

Week One

Train biceps 1x/week- Pre-exhaust routine

Week Two

Train biceps 1x/week- Power routine

Week Three

Train biceps 1x/week- Giant set routine

Week Four

Train biceps 1x/week- Straight set routine

Photo Credit: Getty Images // Thinkstock

High intensity arm workout

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