This HIIT (high-intensity interval training) arms workout will make you want to puke at the end. Why is this a HIIT workout? find out below.

THE REST (HIIT method)

There are 4 supersets. Every superset has 4 rounds (each round consists of 2 exercises). There is NO REST between rounds, but at the end of the last round of a superset, there comes THE REST that should last between 2 and 3 minutes (not longer!). 

So, the routine goes like this:

superset 1 (round 1, no rest, round 2, no rest, round 3, no rest, round 4), REST, superset 2 (same for all 4 rounds), REST, superset 3 (same for all 4 rounds), REST, superset 4 (same). 

THE WEIGHTS

The weights stay the same for all rounds of a superset. for example, in Superset No. 1, the weight of 40kg for the close grip bench press and 20kg bar for the biceps curls stay the same for all 4 rounds of this superset.

THE ROUTINE:

1) Superset 1: Close grip triceps bench press + Barbell curls. Choose the weight of the bars for both exercises and use the same ones for all 3 rounds of this superset. There is no rest until the last round of this superset. These 4 rounds should last around 5 to 7 minutes (no rest between exercises (it is like 8 sets with no rest in between). After that comes the rest of 2-3 minutes. 

Keep elbows in for the close grip bench press.

2) Superset 2: Triceps rope extension + Preacher cable curls. Regarding the weight, sets, and the rest, everything is the same as in a previous superset ( same weight, 4 rounds (8 sets), with no rest in between. After the last round comes the rest of 2 - 3 minutes. 

You can find an additional video on the rope extension as people make mistakes here a lot.

3) Superset 3: Barbell scull crushers + Biceps hammer close curls with both arms. Weights, sets, and rest = same as above.

4) Superset 4: Diamond triceps pushups + Revere grip biceps curls. Weights, sets, rest = same as with other supersets.

BENEFITS OF HIIT workouts

1. Efficient Fat Burning: HIIT is known for its ability to burn calories and promote fat loss in a relatively short amount of time. The high-intensity nature of the workout, combined with short rest intervals, creates an oxygen debt in the body, leading to an increased metabolic rate even after the workout is completed. This phenomenon, known as excess post-exercise oxygen consumption (EPOC), means that the body continues to burn calories at an elevated rate for several hours post-exercise, contributing to efficient fat burning.

2. Improved Cardiovascular Health: HIIT has been shown to improve cardiovascular health by enhancing cardiovascular function and increasing aerobic capacity. The alternating between intense bursts of exercise and short rest periods challenges the cardiovascular system, leading to adaptations such as improved heart function, increased stroke volume, and enhanced oxygen utilization. Over time, this can result in a reduced risk of heart disease and improved overall cardiovascular fitness.