Burn more calories in less time through a high-intensity routine focused on the upper body.

By Grokker.com
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Interval training is an ultra-effective way to get a great full-body burn without spending tons of time in the gym. HIIT workouts combine a series of short-duration, high-intensity exercises followed by lower-intensity intervals of active recovery. This type of training will get your heart rate up and burn more fat in less time, including an afterburn effect that will help you burn more calories than traditional cardio.

Grokker trainer Kelly Lee's challenging and fun HIIT arm workout packs a punch-you'll tone every angle and strenghten your body top to bottom. The routine has three supersets with toning finishers, followed by three rounds of cardio exercises completed for time. Click play and get started now!

Workout Details

The first superset has a renegade row, a deadlift to row and biceps curl 21's. Superset 2 has triceps push-ups and triceps dips followed by kickbacks. The third and final superset has a squat with press, a rear deltoid fly, and finally an Arnold press. After strength, complete rounds of the combinations below according to your skill set, as fast as you can, and record your time to track your progress. Finish off the circuit with a cool-down.

Beginner Reps

10× Sumo squat

5× Renegade row

5× Burpee

Intermediate Reps

15× Sumo squat

10× Renegade row

5× Burpee

Advanced Reps

20× Sumo squat

15× Renegade row

10× Burpee

About Grokker

Interested in more at-­home workout video classes? There are thousands of fitness, yoga, meditation, and healthy cooking classes waiting for you on Grokker.com, the one-stop shop online resource for health and wellness. Plus SHAPE readers get an exclusive discount-over 40 percent off! Check 'em out today!

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