Upper Body HIIT Workout You Can Do in Just 35 Minutes

High-Intensity Interval Training (HIIT) has taken the fitness world by storm due to its unmatched efficiency in burning fat, building muscle, and improving cardiovascular health. While full-body HIIT routines are popular, targeting specific areas like the upper body can help develop muscle tone, strength, and endurance in your arms, shoulders, chest, and back. A 35-minute upper body HIIT workout offers a balanced approach that includes resistance training, bodyweight movements, and cardio bursts to stimulate your muscles and accelerate calorie burn. Whether you’re aiming to enhance your physique, get stronger, or tone your upper body, this HIIT session delivers results.

Benefits of a 35 Minute Upper Body HIIT Workout

Before diving into the workout, let’s explore why this type of training is so effective.

1. Maximize Fat Burn

HIIT promotes excess post-exercise oxygen consumption (EPOC)—often called the “afterburn effect”—which means your body keeps burning calories even after the workout ends.

2. Build Lean Muscle

The combination of resistance exercises and high-intensity intervals promotes muscle growth and toning, especially in your shoulders, chest, arms, and back.

3. Time Efficiency

With just 35 minutes, you can squeeze in a powerful workout that provides the same—or better—results than a longer traditional session.

4. Cardiovascular and Muscular Endurance

Upper body HIIT elevates your heart rate while challenging your muscle endurance, improving your fitness on both fronts.

5. Versatility and Flexibility

You can perform this workout at home or in the gym, using dumbbells, resistance bands, or bodyweight, making it accessible to all fitness levels.

What You’ll Need for Upper Body HIIT Workout

• Dumbbells (light to moderate weight)
• Resistance band (optional)
• Exercise mat
• Water bottle
• Timer or HIIT app

Structure of the 35-Minute Upper Body HIIT Workout

This workout is divided into 5 circuits, each containing 3 upper body-focused exercises. Each exercise is performed for 40 seconds, followed by 20 seconds of rest. Rest for 1 minute between circuits.

Format:

• 40 seconds work
• 20 seconds rest
• 3 exercises per circuit
• 5 total circuits
• 1-minute rest between circuits

Warm-Up (5 Minutes)

Before starting the main workout, warm up your body to prevent injuries and prepare your muscles for high intensity.

Warm-Up Routine:

• Arm Circles (Forward/Backward) – 30 seconds each
• Jumping Jacks – 1 minute
• Push-Up to Downward Dog – 45 seconds
• Shoulder Rolls – 30 seconds
• Torso Twists – 30 seconds
• Arm Swings – 45 seconds

Circuit 1: Shoulders and Arms Upper Body HIIT Workout

1. Dumbbell Shoulder Press

Targets: Shoulders, triceps
How to: Sit or stand tall, press dumbbells overhead and lower them slowly.

2. Hammer Curl to Press

Targets: Biceps, shoulders
How to: Perform a hammer curl, then transition into a shoulder press.

3. Mountain Climbers

Targets: Shoulders, chest, core
How to: In a plank position, drive knees toward your chest as quickly as possible.

Rest 1 minute before moving to Circuit 2

Circuit 2: Chest and Triceps Upper Body HIIT Workout

1. Push-Ups

Targets: Chest, shoulders, triceps
How to: Lower your chest to the floor while keeping elbows at a 45-degree angle, then push up.

2. Dumbbell Chest Press

Targets: Chest, shoulders
How to: Lie on your back with dumbbells, press up and control down.

3. Tricep Dips (using a chair or bench)

Targets: Triceps
How to: Lower your body by bending the elbows, then press back up.

Rest 1 minute before moving to Circuit 3

Circuit 3: Back and Biceps Upper Body HIIT Workout

1. Bent-Over Rows

Targets: Back, biceps
How to: Hinge forward at the hips and row the dumbbells toward your torso.

2. Resistance Band Face Pulls (or Dumbbell Reverse Fly)

Targets: Rear delts, upper back
How to: Pull the band/dumbbells toward your face with elbows flared.

3. High Knees

Targets: Full-body cardio burst
How to: Run in place, bringing your knees high and pumping arms.

Rest 1 minute before moving to Circuit 4

Circuit 4: Core and Arms Upper Body HIIT Workout

1. Plank Shoulder Taps

Targets: Core, shoulders
How to: In a high plank, tap each shoulder with the opposite hand.

2. Bicep Curls (standard or alternating)

Targets: Biceps
How to: Curl the dumbbells up with control, then lower slowly.

3. Jump Rope (or simulated jump rope)

Targets: Arms, shoulders, cardio
How to: Use a rope or mimic the movement with fast wrist rotations.

Rest 1 minute before moving to Circuit 5

Circuit 5: Burnout Round Upper Body HIIT Workout

1. Pike Push-Ups

Targets: Shoulders
How to: In a pike position (hips elevated), perform a push-up to focus on shoulder activation.

2. Upright Row

Targets: Shoulders, traps
How to: Pull dumbbells upward to chest height with elbows higher than wrists.

3. Burpees

Targets: Full body with upper body emphasis
How to: Squat down, jump into plank, perform a push-up, jump back up, and explode upward.

Cool Down and Stretch (5 Minutes)

Don’t skip the cool down—stretching aids recovery and reduces soreness.

Stretching Routine:

• Cross-Body Shoulder Stretch – 30 seconds per arm
• Triceps Overhead Stretch – 30 seconds per arm
• Chest Opener (Hands behind back) – 30 seconds
• Cat-Cow Stretch – 1 minute
• Child’s Pose – 1 minute
• Upper Back Stretch – 30 seconds

Tips to Maximize Your Upper Body HIIT Workout Results

1. Choose the Right Weights

Pick dumbbells that challenge you by the end of the 40-second interval but allow you to maintain form.

2. Focus on Form

Never sacrifice form for speed. Proper technique prevents injury and optimizes muscle engagement.

3. Stay Hydrated

Dehydration can hinder performance. Drink water before, during, and after your workout.

4. Breathe Intentionally

Exhale during exertion (lifting or pushing), and inhale during the lowering phase of movements.

5. Rest When Needed

If you’re just starting out, modify rest times or reduce intensity to prevent burnout or injury.

Who Should Try Upper Body HIIT Workout?

This 35-minute upper body HIIT routine is great for:

• Women and men looking to tone arms and shoulders
• Beginners to intermediate-level fitness enthusiasts
• Busy individuals needing a quick, effective workout
• Those aiming for upper body muscle definition
• Home exercisers using minimal equipment

How Often Should You Do Upper Body HIIT Workout?

For best results, perform this upper body HIIT workout 1–2 times per week, and combine it with:

• Lower body HIIT workouts
• Full-body strength training
• Active recovery days
• Core-focused sessions

This balance ensures total-body fitness, muscular symmetry, and long-term progress.

Modify or Intensify Upper Body HIIT Workout

To Modify:

• Use bodyweight only
• Increase rest periods (30 seconds)
• Perform push-ups on knees
• Eliminate jumping from cardio moves

To Intensify:

• Use heavier dumbbells
• Add a resistance band
• Shorten rest periods to 10 seconds
• Add more rounds (do 6 instead of 5 circuits)

A 35-minute upper body HIIT workout is a powerful, time-saving way to sculpt and strengthen your arms, shoulders, chest, and back while torching calories. It’s designed to challenge your cardiovascular system while building lean muscle—making it the perfect fit for anyone chasing real results in less time.

This routine can be done anywhere, scaled for any level, and modified to match your pace. All it takes is your commitment and 35 minutes to transform your upper body, one rep at a time.

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