An Upper Body HIIT Workout That Will Make You Sweat | SELF

It uses dumbbells and your bodyweight, and predominantly relies on upper body and core moves with a few full-body moves to turn up the heat and really keep your heart rate up.Here’s what you’ll need for this super sweaty, super satisfying 26-minute upper body HIIT workout.What you’ll need: One light set of dumbbells (you can try 3-8 pounds), one medium set (about 10-20 pounds), and an exercise mat for extra cushioning.Circuit 1Circuit 2Demoing the moves below are Shauna Harrison (GIF 1), a Bay Area–based trainer, yogi, public health academic, advocate, and columnist for SELF; Rachel Denis (GIFs 2, 7-8), a powerlifter who competes with USA Powerlifting; Delise Johnson (GIF 3), CEO and strength coach at Wellness and Weights; Amanda Wheeler (GIF 4), a certified strength and conditioning specialist and co-founder of Formation Strength; Denise Harris (GIF 5), a NASM-certified personal trainer and Pilates instructor based in New York City; and Cookie Janee, (GIF 6), a background investigator and security forces specialist in the Air Force Reserve.To make this move easier, take away the movement and hold your knees two inches off the mat for 40 seconds.To make this move easier, drop your dumbbells and just use your bodyweight.This move works your core, shoulders, chest, and arms, and the “blast off” makes the exercise more explosive, which increases the intensity (and your heart rate).This exercise works your back, shoulders, core, and chest.