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The Upper-Body Burnout Lifting and HIIT Circuit

Combine back-to-basics weight training with high-intensity intervals to transform your upper body.

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The Upper-Body Burnout Lifting and HIIT Circuit
Per Bernal
The Upper-Body Burnout Lifting and HIIT Circuit
Per Bernal

Based off my popular LIIFT4 program on Beachbody OnDemand, this efficient and effective upper-body circuit workout combines old-school lifting 101 with the science of high-intensity interval training (HIIT). A study published in the Journal of Strength and Conditioning found that active people who performed a HIIT workout compared with just cardio or just weights burned significantly more calories. Remember, it doesn’t have to be all or nothing. Consistency will get you to your goals.

For each block (exercises marked A and B) in the following upper-body workout, complete 10 reps for each move back-to-back, rest 30 seconds, and repeat 2 more times before moving on to the next block.

Routine

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For each block (marked A and B), complete 10 reps for each move, back-to-back, rest 30 seconds, and repeat 2 more times before moving on to the next block.

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 6

Dumbbell Decline Floor Press

Equipment
Dumbbells
Sets
3
Reps
10
Rest
--
Exercise 3 of 6

Dumbbell Biceps Curl

Equipment
Dumbbells
Sets
3
Reps
10
Rest
--
Exercise 4 of 6

Lying Dumbbell Skull Crusher

Equipment
Dumbbells
Sets
--
Reps
10
Rest
--
Exercise 5 of 6

Dumbbell Overhead Press

Equipment
Dumbbells
Sets
3
Reps
10
Rest
--
Exercise 6 of 6

Dumbbell Lateral Raise

Equipment
Dumbbells
Sets
3
Reps
--
Rest
--
Exercise 7 of 6

General Pushup

Equipment
No Equipment
Sets
3
Reps
30 sec.
Rest
--
Do 30 seconds of pushups with your hands on dumbbells. Rest 15 seconds and then repeat 2 more times.
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