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The 15-minute HIIT workout to target arms

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

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Dumbbell Curl
Westend61 / Getty
Dumbbell Curl
Westend61 / Getty

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.

Routine

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Today's Workout

The 15-minute HIIT workout to target arms

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 15

Dumbbell Curl

Equipment
Dumbbells
Sets
1
Reps
60 sec.
Rest
0 sec.
Exercise 2 of 15

Jumping Jack

Equipment
No Equipment
Sets
1
Reps
30 sec.
Rest
30 sec.
Exercise 3 of 15

Cable Triceps Kickback

Equipment
Adjustable Cable Machine
Sets
1
Reps
60 sec.
Rest
0 sec.
Exercise 4 of 15

Jumping Jack

Equipment
No Equipment
Sets
1
Reps
30 sec.
Rest
30 sec.
Exercise 5 of 15

Dumbbell Overhead Press

Equipment
Dumbbells
Sets
1
Reps
60 sec.
Rest
0 sec.
Exercise 6 of 15

Jumping Jack

Equipment
No Equipment
Sets
1
Reps
30 sec.
Rest
30 sec.
Exercise 7 of 15

Hammer Curl

Equipment
Dumbbells
Sets
1
Reps
60 sec.
Rest
0 sec.
Exercise 8 of 15

Jumping Jack

Equipment
No Equipment
Sets
1
Reps
30 sec.
Rest
30 sec.
Exercise 9 of 15

Overhead Triceps Extension

Equipment
Adjustable Cable Machine
Sets
1
Reps
60 sec.
Rest
0 sec.
Exercise 10 of 15

Jumping Jack

Equipment
No Equipment
Sets
1
Reps
30 sec.
Rest
30 sec.
Exercise 11 of 15

Seated dumbbell overhead press

Equipment
Dumbbells
Sets
1
Reps
60 sec.
Rest
0 sec.
Exercise 12 of 15

Jumping Jack

Equipment
No Equipment
Sets
1
Reps
30 sec.
Rest
30 sec.
Exercise 13 of 15

Half-Kneeling Single-Arm Dumbbell Curl to Press

Equipment
Dumbbells
Sets
1
Reps
60 sec.
Rest
0 sec.
Exercise 14 of 15

Jumping Jack

Equipment
No Equipment
Sets
1
Reps
30 sec.
Rest
30 sec.
Exercise 15 of 15

Plank

Equipment
No Equipment
Sets
1
Reps
60 sec.
Rest
As needed
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