20 MIN Killer Cardio Sculpt HIIT – ARMS, SHOULDERS & BACK WORKOUT (No Equipment Required!)

TopShop · June 3, 2024

20 MIN Killer Cardio Sculpt HIIT – ARMS, SHOULDERS & BACK WORKOUT (No Equipment Required!)

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Video Transcript

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whatever it takes [Music] [Music] here with Studio sweat on demand I’m so excited to bring you the tank top toner too if you love this one make sure you check out the first one now the difference with this one is you do not need any equipment other than your body to do this workout today I want you to be able to take it anywhere that you go especially the beach one of the things that I want you to think about when you want the right to bear arms I want you to be thinking about cardio and because of that we are going to have little cardio bursts that we throw into the tank top toner too so grab your body meet me on the floor and let’s go get it done oh I almost forgot to tell you you’re also going to need like a chair your couch a bench an actual bench or a high step to do dips on so make sure that you have something that you can sit on or pop your bum off of to do some tricep dips with us today okay [Music] first thing I want to demo I talk to you guys about those dive bomb push-ups I’m going to demonstrate those so make sure you’re watching okay you guys see me okay over there so here’s what you do you bring it into a push-up position Pam’s just about wider than the shoulder just a little wider than the shoulders you’re gonna lift your hips to the sky flat back you’re gonna scoop down bending those arms and then go up into that upward dog knees lifted then here’s the fun part reverse it [Music] this is the hard part again Ben reverse it that is one of the only ways you can really work your biceps with body weight only and you work a lot of other things at the same time agreed yes right here little arm circles [Music] ready Arena we’re to the front here start to make them a little bigger there you go number one injury in adults shoulders warm them up little circles to the back little tiny circles there you go beautiful yes ready to start making bigger here we go bigger and bigger all the way sing alarm to the reverse feel the heat here we go come on come on fast to the front here we go oh perfect feel your core start to get heat three two one good job Shake It Out single leg jumping jacks like this [Music] there we go [Music] four three two one double arm for ten nine eight seven keep going guys I’m gonna turn on our timer [Music] one thanks Bethany Okay so oh here you go guys we’re gonna be going for 35 seconds with exercise one dive bomb push-up are we ready are we ready all right get yourselves in position reverse the movement you should really feel it your biceps let’s do as many as you can with good form feel free to bend those knees helps with Mobility also as an option you can if you need to you can take it to the knees right there okay that is your option perfect okay now bring it up jumping jacks get a little cardio burst heat up the shoulders here we go [Music] so this is a full range of motion Jack [Music] those arms are tapping the quads on the outside thumbs coming together at the top perfect today you guys two rounds of each exercise okay remember you have the option to come right here right 35 seconds back to your dive bomber are we ready we’re only gonna do it one more time do as many as you can here we go get in position I feel good dive it down lift it up reverse the movement [Music] you got it [Music] reverse it how they looking Bethany you can do it just try you guys good Arena down those elbows lift the hips one more everybody finish it Jack it out those are tough right it is something to think about improving upon right how can I get better at those keep trying [Music] I put those first because I thought they were the hardest agreed [Music] so we’re already done with our dive bombers we are moving on to super set too starting with dibs good you guys find something to sit on noodles were coming here we go I feel good now right here it’s going to be a little easier a little less resistance right here the most resistance in between right here you’re going for 35 seconds so I want you to find whichever of those positions challenges you the most yes or the triceps [Music] now this is a really good one I’m gonna face this way hands just above your forehead Jack but pull back notice my hands coming right back to that start position now when you’re squeezing back I really want you to think about drawing those shoulder blades together slow down and make it count perfect [Music] coming up are we squeezing guys perfect I thought some of you had your hands a little low remember right here let’s take it to our gym [Music] you got a Diana Mac come on baby those triceps your back stays close to your bench it could be a curve whatever you’re on are we feeling the burn [Music] bend your elbows as much as you can get as low as you can get as low as you can good Kate good you got it Sarah five seconds Beth [Music] perfect bring it up so our position is here right and then we take it squeeze back as hard as you can here we go squeeze squeeze as I stand the room and yes I see you at home I’m looking for shoulder blades squeezing together every rep full extension of the arms and that strong pullback come on [Music] squeeze squeeze squeeze come on you guys starting to feel the burn in your back yeah Let It Burn [Music] all right we’re on to super set three push-ups okay you guys know how to do push-ups bring it down Toes or knees you’ll be going 30 seconds here we go so chest to the deck chin is lifted [Music] yes don’t let your hips touch the ground 15 seconds [Music] the base of your hand into the ground and push you got it you got it [Music] okay now this one is a lot harder than it looks here’s our start position right there okay don’t let your elbows drop below your shoulder line punch punch punch where are you starting to feel the burn shoulders lats right here we go punch punch punch punch punch [Music] are we really starting to feel it yeah push up here we go nice cardio nice drinks it’s gonna look so good in those tank tops ladies and gents [Music] so do as many good reps from your toes as you can once you feel your form start to go bad if at all please drop to your knees I’d rather see you get your chest to the deck then go fast it’s always quality over quantity elbows back almost there you guys last time for these regular push-ups one more okay show me your muscles here we go now I’m gonna make it a little harder straighten your arms do not let them fall below shoulder height right if you can’t do the high impact stuff where are we feeling the burn ladies and gents where are we feeling the burn shoulders [Music] yes big time right walrus push-ups next Okay so you’re going to get on your belly bring your fingertips really close to your shoulders keep your hips down and extend those arms all the way here we go this is called The Walrus push-up and he guesses why here we go good full extension you got it Sarah all the way up the number one mistake on this halfway you want to come up all the way if your hips need to come up off the ground a little bit that’s okay no problem perfect okay you guys we are gonna go back into that Jack pull back pulling together ready here we go I have good news this is our final set I have more good news [Music] you want to know what it is you get a full minute of checks yeah you heard the good news right here right make sure that your elbows are drawing behind your back guys Palms facing down good Shanna Shake It Out show me your muscles here we go work it’s coming remember this is our full minute you guys ready for those long levers it’s gonna get heavier here we go take him out longer if your heart rate is getting too high remember step step but don’t let those hands come below your shoulders you guys got it got it or if you’re cramping [Music] whoever’s push-ups this is it final chance come on guys here we go exhale now I call my mistake is elbows out keep them drawn into your rib cage that’s how you really work those triceps teams [Music] thank you Beth think about how tone your arms are gonna look in your tank tops you guys come on that little black dress you’re gonna light that thing on fire three two one good job you guys okay bring it up final minute show me your muscles here we go I’m switching it up I know your heart rates are getting high we’re doing cardio and working your shoulders at the same time with just your body long levers here we go Palms up Pump Up [Music] yay you guys all look like cheerleaders there you go roll it out all right you guys how’d that feel good good check it off all right I bet those arms are feeling really toned after that one don’t forget if you want the ad free version of this video you can head over to studioswetondemand.com where you can grab yourself a free trial and after you do that you can use promo code tank top 5 YT to get your first month of unlimited Body Sculpting workouts for only five bucks we’ll see laughs [Music] thank you

Improve Your Fitness with HIIT

High-Intensity Interval Training

Welcome to your ultimate destination for High-Intensity Interval Training (HIIT)!

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What is HIIT?

High-Intensity Interval Training (HIIT) is a workout method that involves short bursts of intense exercise followed by brief periods of rest or lower-intensity activity. This dynamic approach to fitness is designed to push your body to its limits and then allow it to recover, creating an efficient and effective workout routine.

Benefits of HIIT

HIIT is renowned for its numerous health and fitness benefits, including:

Calorie Burning: HIIT workouts are incredibly effective at burning calories, even in short durations.
Improved Cardiovascular Fitness: By elevating your heart rate and maintaining it through intervals, HIIT strengthens your heart and lungs.
Boosted Metabolism: HIIT can increase your metabolic rate for hours after your workout, helping you burn more calories throughout the day.
Time Efficiency: HIIT workouts are typically shorter in duration but high in intensity, making them perfect for busy schedules.
Versatility: HIIT can be tailored to any fitness level and can incorporate a variety of exercises.

Your Ultimate HIIT Workout Guide

At Top Fitness Influencer, we offer a comprehensive range of resources to help you get the most out of your HIIT workouts.

Here’s what we provide:

Expertly Designed HIIT Workouts

Our collection of fitness trainers has crafted a variety of HIIT routines suitable for all fitness levels. Whether you’re a beginner or an experienced athlete, our workouts are designed to challenge and inspire you. Each routine is structured to target different muscle groups and fitness goals.

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Our training guides cover everything you need to know about HIIT, from the basics to advanced techniques. Learn how to properly perform exercises, structure your workouts, and make the most out of your training sessions. Our guides ensure that you train safely and effectively.

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Proper nutrition is key to maximizing your HIIT workouts. Our nutrition experts provide tips and meal plans to fuel your body for intense exercise and recovery. Discover the best foods to eat before and after your workouts to enhance performance and results.

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Stay motivated with our inspiring success stories, workout tips, and daily motivational quotes. Our blog and social media channels are filled with content that will keep you pumped up and ready to conquer your fitness goals.

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To get the most out of your HIIT workouts, it’s essential to wear high-quality activewear that supports your performance. We recommend Top Brand Clothing for their superior products that combine style, comfort, and functionality.

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Here are some essential activewear items from Top Brand Clothing to elevate your HIIT workouts:

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Getting Started with Top Fitness Influencer

Ready to transform your fitness with HIIT?

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1. Explore Our Workouts

Browse our extensive library of HIIT workouts and find routines that match your fitness level and goals. Each workout is designed to be challenging yet achievable, helping you progress and improve.

2. Read Our Training Guides

Dive into our detailed training guides to understand the principles of HIIT and learn how to perform exercises correctly. Our guides cover everything from warm-ups to cool-downs, ensuring you get a comprehensive workout experience.

3. Follow Our Nutritional Advice

Fuel your body with the right nutrients to support your HIIT workouts. Follow our nutritional tips and meal plans to optimize your performance and recovery.

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Connect with like-minded fitness enthusiasts in the Top Fitness Influencer community. Share your progress, exchange tips, and find motivation from others who are on the same journey.

5. Shop Top Brand Clothing

Enhance your workout experience with high-quality activewear from Top Brand Clothing. Browse their collection and find the perfect gear to support your HIIT training.

Focus on Your Fitness Today

At Top Fitness Influencer, we believe in the transformative power of High-Intensity Interval Training. By incorporating HIIT into your fitness routine, you can achieve incredible results in a short amount of time. Whether your goal is to burn calories, improve cardiovascular fitness, or boost your metabolism, our resources and community are here to support you every step of the way.

Who Am I?

Hello, I’m Chris, the founder of Top Fitness Influencer. I’ve experienced the benefits of HIIT firsthand and am passionate about sharing this effective workout method with others. I started Top Fitness Influencer to create a space where fitness enthusiasts can find the best resources, connect with a supportive community, and discover top-quality activewear. Join us today and let’s transform your fitness journey together!

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20 MIN Killer Cardio Sculpt HIIT – ARMS, SHOULDERS & BACK WORKOUT (No Equipment Required!)