Workout Routines

The 15-minute HIIT workout to target arms

This quick arms workout will make your upper body burn and your heart rate soar.

Dumbbell Curl
Westend61 / Getty
Westend61 / Getty
Duration 15
Exercises 15
Equipment Yes

Turning your arms workout into a high-intensity interval session makes the most of your time in the gym, both with a shorter bout overall (you need just 15 minutes) and by adding even more value to those single-joint moves like curls and triceps extensions.

“The moves in this workout are designed to maximize fat burn while targeting specific muscle groups in the upper body for optimum results,” says workout creator Derek DeGrazio, a trainer and managing partner of Barry’s Bootcamp South Florida.

Directions:

Perform each exercise in order. Choose dumbbells that you can safely move with good form for the full minute of each strength move.

For more arms workouts:

Check out the double-duty arms workout, the ultimate arms workout for beginners, and how to blow up your forearms in four weeks.

For a complete archive of our daily quick-hit routines, go to mensfitness.com/todaysworkout.

Today's Workout The 15-minute HIIT workout to target arms

Exercise 1.

Dumbbell Curl You'll need: Dumbbells How to
Dumbbell Curl thumbnail
1 sets
60 sec. reps
0 sec. rest

Exercise 2.

Jumping Jack You'll need: No Equipment How to
Jumping Jack thumbnail
1 sets
30 sec. reps
30 sec. rest

Exercise 3.

Cable Triceps Kickback You'll need: Adjustable Cable Machine How to
Cable Triceps Kickback thumbnail
1 sets
60 sec. reps
0 sec. rest

Exercise 4.

Jumping Jack You'll need: No Equipment How to
Jumping Jack thumbnail
1 sets
30 sec. reps
30 sec. rest

Exercise 5.

Dumbbell Overhead Press You'll need: Dumbbells How to
Dumbbell Overhead Press  thumbnail
1 sets
60 sec. reps
0 sec. rest

Exercise 6.

Jumping Jack You'll need: No Equipment How to
Jumping Jack thumbnail
1 sets
30 sec. reps
30 sec. rest

Exercise 7.

Hammer Curl You'll need: Dumbbells How to
Hammer Curl thumbnail
1 sets
60 sec. reps
0 sec. rest

Exercise 8.

Jumping Jack You'll need: No Equipment How to
Jumping Jack thumbnail
1 sets
30 sec. reps
30 sec. rest

Exercise 9.

Overhead Triceps Extension You'll need: Adjustable Cable Machine How to
One-Arm Overhead Extension Exercise thumbnail
1 sets
60 sec. reps
0 sec. rest

Exercise 10.

Jumping Jack You'll need: No Equipment How to
Jumping Jack thumbnail
1 sets
30 sec. reps
30 sec. rest

Exercise 11.

Seated dumbbell overhead press You'll need: Dumbbells How to
Seated dumbbell overhead press thumbnail
1 sets
60 sec. reps
0 sec. rest

Exercise 12.

Jumping Jack You'll need: No Equipment How to
Jumping Jack thumbnail
1 sets
30 sec. reps
30 sec. rest

Exercise 13.

Half-Kneeling Single-Arm Dumbbell Curl to Press You'll need: Dumbbells How to
Half-Kneeling Single-Arm Dumbbell Curl to Press thumbnail
1 sets
60 sec. reps
0 sec. rest

Exercise 14.

Jumping Jack You'll need: No Equipment How to
Jumping Jack thumbnail
1 sets
30 sec. reps
30 sec. rest

Exercise 15.

Plank You'll need: No Equipment How to
Plank thumbnail
1 sets
60 sec. reps
As needed rest
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