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The 10-minute HIIT workout to target arms

Add more muscle to your biceps and triceps with this quick routine.

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Dumbbell Arm Curl
Jose Luis Pelaez Inc/MNPhotoStudios / Getty
Dumbbell Arm Curl
Jose Luis Pelaez Inc/MNPhotoStudios / Getty

Brief, high-intensity workouts are science’s latest answer to weight management: Those intense, blood-pumping minutes leave the muscles at an energy deficit for hours after you finish the workout, helping the body burn tons of calories. But that doesn’t mean you can’t use high-intensity interval training to achieve more specific training goals, such as targeting the muscles of the upper body—even in as little as 10 minutes.

“This workout incorporates exercises that isolate muscle groups in the upper body (e.g., biceps curls and triceps dips) as well as other exercises that incorporate several muscle groups in the upper body (like pushups) to get in as much arms work as possible in 10 minutes,” says Mark Beier, co-director of training at Shred415 in Chicago. The jump rope interludes pump up your heart rate for increased calorie burn, while giving your arms a bit of a rest.

Directions:

Perform each exercise in order for one minute each, without rest. Aim for a mix of intensity and quality, using weight you can safely control and performing reps as quickly as you can while maintaining good form.

For more HIIT workouts:

Check out 10 HIIT workouts you can do at home, eight amazing fat-burning intervals, and the 10-minute HIIT workout to target abs.

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

Routine

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Today's Workout

10-minute HIIT workout to target arms

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 10

Pushup

Equipment
Sets
--
Reps
60 sec.
Rest
0 sec.
How to
Exercise 2 of 10

Jump Rope

Equipment
Jump Rope
Sets
--
Reps
60 sec.
Rest
0 sec.
Exercise 3 of 10

Plank

Equipment
No Equipment
Sets
--
Reps
60 sec.
Rest
0 sec.
Exercise 4 of 10

Jump Rope

Equipment
Jump Rope
Sets
--
Reps
60 sec.
Rest
0 sec.
Exercise 5 of 10

Weighted Triceps Dip

Equipment
Dip Station
Sets
--
Reps
60 sec.
Rest
0 sec.
Exercise 6 of 10

Jump Rope

Equipment
Jump Rope
Sets
--
Reps
60 sec.
Rest
0 sec.
Exercise 7 of 10

Biceps Curl

Equipment
Elastic Band
Sets
--
Reps
60 sec.
Rest
0 sec.
Exercise 8 of 10

Jump Rope

Equipment
Jump Rope
Sets
--
Reps
60 sec.
Rest
0 sec.
Exercise 9 of 10

Barbell Overhead Press

Equipment
Barbell
Sets
--
Reps
60 sec.
Rest
0 sec.
Exercise 10 of 10

Jump Rope

Equipment
Jump Rope
Sets
--
Reps
60 sec.
Rest
As needed
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