Quick HIIT Workout for Upper Body and Core (13 Minutes)

Lately I’ve been making a concentrated effort to incorporate more push ups into my workouts. I sometimes get frustrated that I *still* struggle with push ups after years and years of working out, but it’s my own fault—I avoid them! (Anyone else guilty of avoiding exercises at which you’re not that great??) Today’s quick HIIT workout for upper body and core includes a couple different push-up variations for that very reason.

Quick HIIT Workout for Upper Body and Core (13 Minutes)

This workout is broken up into three, four-minute superset HIIT circuits. You’ll rest for 30 seconds in between each circuit. For each HIIT circuit, you’ll do six rounds of 30 seconds of work and 10 seconds of rest, alternating between two exercises.

EQUIPMENT I USED:

10-lb dumbbell (weight is optional)
Exercise mat

SET 1

Low Push Up Jacks | Lower down to a low push up position and hold there with your body hovering off the ground, abs held in tight. Holding here, jump your feet out wide and then back to the starting position. Press back up to high push up. If you need to modify, drop your knees into a modified low plank hold and then straighten your arms, and once arms are straight, lift your knees up into your starting plank position. If you’d rather do a tricep push up (elbows in tight to the sides of your body) that’s an option as well.

Plank Jump to Marching Plank | Start in a high plank position. Jump your feet up towards your hands, bringing your knees toward your chest. Immediately hop them right back out into high plank. March down to forearms, one arm at a time, and then back up to high plank one hand at a time. That’s one rep.

SET 2

Full-Body Crunch with Twist (use weight) | If a Russian Twist and a Sit Up had a baby, this would be it. Start laying on your back with the weight overhead in outstretched arms and your legs extended. Legs and arms should be hovering. From here, you’re going to crunch your knees into your chest as you lift your torso up to meet them and bring the weight to the outside of your right knee, twisting to that side (so you’re balancing on your tailbone at the top of the crunch). Reverse back to starting position and repeat, this time twisting and crunching up to the left.

Scissor Kicks | Lay on your back with your legs outstretched, hovering off the ground. Your shoulders should be crunched off the ground as well with your hands lightly behind your head and elbows out wide. Holding this position, scissor kick your legs over and under each other.

SET 3

10 Mountain Climbers 1 Push Up | Start in a high plank position. Do 10 Mountain Climbers (5 to each side) and then one push up. To modify, drop to your knees for the push up.

Leg Lift to Toe Touch | Start laying on your back with weight held above your chest and legs straight to the ceiling. From here, lower your legs to a hover and then back up. Crunch the weight up towards your toes.

WEARING | Alo Yoga Moto Leggings (also available in high waist) // Zella tank c/o Nordstrom // adidas UltraBOOST sneakers c/o Finish Line

If you haven’t already, be sure to subscribe to my YouTube channel so you never miss a video! I’ve got a new recipe one coming your way Sunday and another workout next week. 🙂

And if you like this workout, I’d suggest giving this similar workout a try (more upper body, similar format).

Enjoy your weekend!