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The 4-Minute Tabata Workout for Incredible Arms

Just four minutes for an insanely effective, arm-burning HIIT workout? Yes, really.

Chances are you've heard of Tabata training, the workout that can help build strength and increase stamina in just four minutes. (Here are all the need-to-know Tabata basics for you.) This Tabata workout for arms is dedicated to targeting and toning your biceps, triceps, and shoulders. You'll increase strength and muscular endurance—and your arms will be looking all types of ~fine~!

How it works: Blast through these exercises for a quickie four-minute workout, or repeat it again for an eight-minute session of high-intensity work. (If you want to add some butt, hamstrings, and thighs into the mix, combine the workout with this 10-minute lower-body workout.) Watch the video, and then get ready to move!

Triceps Iso-Jack Push-Up

A. Start in high plank position. (Pro tip: Place hands on dumbbells for added wrist support.)
B. Lower into a triceps push-up, keeping the elbows tight to the torso.
C. Holding the bottom position, hop both feet out wide, then back in.
D. Push torso back up to return to starting position.

Repeat for 20 seconds; rest for 10 seconds.

Concentration Curl

A. Stand with feet hip-width apart, holding a dumbbell in each hand, palms facing forward. Lower into a squat and rest triceps on knees with elbows below kneecaps to start.
B. Curl the weights up to shoulders to perform a biceps curl, then slowly lower back to start. Make sure to keep a flat back throughout the movement.

Repeat for 20 seconds; rest for 10 seconds.

Triceps Overhead Extension

A. Stand with feet hip-width apart, holding a dumbbell in each hand overhead, biceps by ears. Press the weights together to start.
B. Lower dumbbells behind head, elbows pointing toward the ceiling.
C. Lift weights overhead to return to starting position.

Repeat for 20 seconds; rest for 10 seconds.

Jabs (first round)

A. Stand with feet wider than shoulder-width apart, a dumbbell in each hand at shoulder level, underneath your chin.
B. Alternating one arm at a time, quickly punch weights forward without fully extending the elbows. Keep core engaged and allow for a slight rotation in the torso with each punch.

Repeat for 20 seconds; rest for 10 seconds.

Uppercut (second round)

A. Stand with feet wider than shoulder-width apart, holding a dumbbell in each hand at shoulder level, underneath your chin.
B. Alternating one arm at a time, quickly punch under and then up, as if hitting the bottom of a heavy bag. Be sure not to fully extend the elbows. Keep your core engaged and allow for a slight rotation in the torso with each punch.

Repeat for 20 seconds; rest for 10 seconds.

Don't forget to subscribe to Mike's YouTube channel for free weekly workouts. Find more of Mike on Facebook, Instagram, and his website. And if you're looking for full-length 30+ minute workouts, check out his newly launched subscription site MIKEDFITNESSTV.

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