HIIT ARMS Training is a type of exercise that involves alternating periods of intense activity with short periods of rest or low-intensity activity. It can be a great way to get a full-body workout in a short amount of time.
It can be a great way to add variety to your exercise routine and challenge your muscles in a new way. Just be sure to warm up before starting a HIIT workout and listen to your body to avoid overdoing it.
Potential benefits of HIIT ARMS Training:
1. Improved cardiovascular fitness
HIIT can help improve your overall cardiovascular fitness and increase your endurance.
2. Increased calorie burn
Because HIIT is intense, it can help you burn more calories in a shorter period of time compared to steady-state cardio.
3. Improved insulin sensitivity
HIIT may help improve your body’s sensitivity to insulin, which can help lower your risk of type 2 diabetes.
4. Increased muscle mass
HIIT can help you build and maintain muscle mass, which can help boost your metabolism.
5. Improved mental health
Exercise in general has been shown to improve mental health, and HIIT may be particularly beneficial for reducing stress and improving mood.
There is no special HIIT arm workout, what you need to do is that you have to include some bodyweight exercises like push-ups, tricep dips, etc into your HIIT routine so that you can add more resistance to your arms while performing HIIT.
To do a HIIT arm workout, you could start by selecting a few arm exercises to include in your routines, such as push-ups, triceps dips, or bicep curls. You can then set a timer for a specific amount of time, such as 30 seconds, and perform each exercise full-time with maximum intensity.
After each exercise, take a short break to recover before moving on to the next exercise. You can repeat this circuit a few times, depending on your fitness level and the time you have available.
HIIT ARMS Training Program ( Biceps, Forearms, Triceps, Shoulders )
This is basically a circuit program where you have to perform an exercise including fewer rest periods because your ultimate goal is to put maximum tension or strain onto your arms in less amount of time. You do not have to do particular reps (except for arms exercises) instead you have to keep doing them till the timer hits.
Depending upon your intensity level, your work period should be between 30 to 60 seconds followed by rest periods (active or passive) between 30 to 60 seconds.
| Serial NO. | Exercise | Rest |
| 1 | Jumping Jacks x 60 Seconds | 20 Seconds |
| 2 | Push-ups x 10 reps | 30-60 seconds |
| 3 | Mountain Climbers x 60 Seconds | 20 seconds |
| 4 | Triceps Dips x 10 reps | 30-60 seconds |
| 5 | Burpees X 60 seconds | 20 seconds |
| 6 | Diamond Push-ups X 10 reps | 30-60 seconds |
| 7 | Plank X 60 seconds | 20 seconds |
| 8 | Tricep Extension X 10 reps | 30-60 seconds |
This is a very effective circuit and needs good stamina, strength as well as endurance to finish it. After the completion of Round 1, you can take a rest for 1-2 mins to collect some breadth and gather some strength to get ready for the next round. Repeat the circuit 4-5 times to reap maximum benefits.
It is important to conclude any workout with a proper cooldown and stretch. This helps to prevent injury and muscle soreness by gradually reducing your heart rate and allowing your muscles to relax.
To cool down after an arms workout, you can try a few minutes of light cardio, such as walking or jogging, followed by some stretching exercises that focus on the muscles you worked on during your arms workout. Some stretches to try to include the tricep stretch, the bicep stretch, and the shoulder stretch.
Remember to listen to your body and stop if you feel any pain or discomfort. It’s also a good idea to consult with a healthcare professional or fitness coach to determine the best workout plan for you and your goals.
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