Want to fire your weapon but don’t have much time? This HIIT arm workout might be just what you’re looking for. In less than 7 minutes, this routine will target the front and back of your upper arms – your biceps and triceps.
A time-honored workout technique that does a lot of work not a lot of time is through High Intensity Interval Training, or HIIT, ACE Certified Personal Trainer, Sivan Fagan, CPT, Strong With The owner of Sivan, told SELF. A HIIT workout also raises your heart rate quickly because it’s programmed: You’ll be working more than you’re resting. That means you’ll also get some cardio.
but HIIT programming is not only Use it for cardio; you can also use it for strength training. As an example, the following HIIT arm workout was created by Fagan for SELF.
For any effective arm workout – like this one – you’ll want Includes movements that target the front of your arm (your biceps) and *) to work the back of your upper arm (triceps). While traditional arm exercises tend to be isolation exercises (moves like bicep curls and triceps stretches, which work smaller muscles), include compound movements (such as Z presses and rows, which work larger muscle groups) ) is also beneficial.
In this routine, you will use both exercises using a technique called pre-exhaustion. This means that you will first complete an isolation exercise (eg, a bicep curl) and then immediately do a compound exercise that touches the same area as the isolation exercise (eg, bent over row). Following up on isolation movements with compound exercises is effective for really targeting those small muscles in the arms as they work hard in both exercises – but they have the extra support of larger muscles in compound movements so they don’t Get tired too fast.
A few brief notes before you begin. First, if you’re a beginner and new to HIIT routines, it’s important to pay attention to your form — here, quality of representation is more important than quantity.
“Never continue working out or exercising if you’re feeling a problem,” Fagan said. Take time to reset and rest if you need to, and slow down when you’re ready to start over. When you’re working on time, it’s tempting to try to complete as many repetitions as possible in the interim, but slowing down and doing fewer reps in better form is a better and safer option. Plus, when you take the time to keep your body targeted, you can really make sure you’re targeting the right muscles. This makes your workout more effective.
Second, you need to choose the weight of the dumbbells carefully. Because HIIT routines are more intense — especially in this one, where you’re using pre-failure techniques — you may want to use lighter weights than straight sets. For example, maybe you can do a set of 10 bicep curls with a 10-pound dumbbell, then rest and do it again. However, if you’re doing 40 seconds of bicep curls and then 40 seconds in a row, you’ll probably need to be lighter to do all that time with proper form.
