HIIT Chest and Shoulders: Get An Action Hero Body (In Half The Time)

hiit chest and shoulders

We adapted this HIIT Chest and shoulders workout from a shoulder workout designed by Nick Tumminello. His workout gave your upper body a full resistance training workout. We have changed in into more of an upper body HIIT workout. This is more of a gym workout than a home workout, but with a pair of dumbbells’ you can adapt it for your home.

The HIIT Chest and Shoulders Workout

  • The workout has 3 groups of 3 exercises. 
  • In each group, you will do 45 seconds of each exercise, with 15 seconds of rest in between. 
  • You will do three sets of this. 

So, here is how this workout is done. The first one will be 45 seconds of inverted row, followed by a 15 second rest, then 45 seconds of thrusters, with a fifteen second rest and lastly 45 seconds of push up plus. At this point, you can catch your breath before you start your second set of inverted rows…

Once you have finished all three sets, move onto the second group and start with the dips.

  • This workout will exercise your chest and shoulders. Each of the three exercises works your chest muscles, your shoulder muscles, and the top of your back. The exercises also include your biceps and triceps in a few of them. We have adjusted some exercises to be more metabolic and dynamic, so to get your heart rate up a lot higher during the HIIT Exercise.
  • HIIT chest and shoulders workout focusses on targeting these muscles. Normal HIIT focuses on whole body movements. This workout is focussing on specific muscle groups with brief rests to exhaust those muscles. While the metabolic cost of the workout won’t be as high as other HIIT workouts, you will give your chest and shoulders an excellent HIIT workout. 
  • Resistance and form over speed. The temptation in an HIIT workout is to do the exercises as fast as possible. Although you certainly shouldn’t slouch, that shouldn’t be the aim of these workouts.
  • These exercises are resistance training. It’s important to use weights that are challenging in this interval training. To get an idea of what weights you should use, if you can complete the last rep of the last set, you need to increase your weights. This doesn’t mean you lose your form halfway through the first set. It means you maintain your form throughout, but at the end of the exercise; you don’t have a drop of energy left to do another lift.

HIIT Chest and Shoulders Exercise Description

Group 1

Underhand Grip Inverted Row

  • Grab the bar with an underhand grip, shoulder width apart.
  • Hang down with your arms completely straight and your core engaged.
  • Make sure your body is in a straight line from your ankles to your head.
  • Pull yourself up until your chest is against the bar.
  • Pause and then lower yourself back to the starting position


  • Stand with your feet shoulder width apart.
  • Hold a pair of dumbbells at your shoulders.
  • Keep your torso straight and bend your knees until your thighs are parallel to the floor
  • Push yourself up through your heals back to a standing position.
  • As you do this, press the dumbbells over your head.
  • As you sink down onto your haunches again, bring the weights back to your shoulders.

Push up plus

We all know that push ups are the core of a chest workout, the push up plus adds a new dimension to this.

  • Get yourself into a pushup position with your hands on the floor, a little wider than shoulder width apart.
  • Brace your core and ensure your body is straight from your ankles to your head.
  • Lower your body until your chest touches the floor.
  • Make sure you tuck your elbows in close to your body
  • Push your arms straight keeping your core engaged, don’t let your hips sag into the exercise.
  • Once your arms are straight, push your upper back towards the ceiling.
  • Pause for another second and then repeat.

Group 2


  • Apart from from working the triceps, dips are a great chest exercise
  • Grab the bars on a dip machine and lift yourself so your arms are straight, with your ankles crossed under and behind you.
  • Keep your elbows tight and tucked into your body
  • Lower yourself by bending your elbows until the top of your arms is under your elbows.
  • At the bottom, push yourself back up to the starting position

Serratus Shrug

  • On a pair of dip bars, lift yourself up so that you extend your arms fully straight. Bend your knees and cross your ankles behind you so that you are balanced.
  • Make sure you lock your elbows in this position.
  • Let your body sink down between your shoulders
  • When you are at the bottom, press your shoulders down and lift your body up.
  • At the top, try to hold this position for as long as you can.
  • Drop down and repeat.

Dumbbell Hammer curl to press

  • Stand with your feet together, holding dumbbells, your arm’s length at your sides, your palms facing inwards.
  • Curl the dumbbells upwards towards your shoulders as you bend your arms.
  • Then press the dumbbells up above your head until your arms are straight up.
  • Bring your arms back down and then curl the dumbbells back into the starting position.

Group 3

Dumbbell Push press

  • Stand upright with your feet shoulder width apart.
  • Hold your dumbbells up by your shoulders with your elbows bent.
  • Dip your knees and then explosively push up with your heals, at the same time press the dumbbells directly up over your head.

Dumbbell bench press

  • Lie on a bench with your feet on the floor.
  • Hold a pair of dumbbells over your chest with your elbows bent.
  • Your palms should be facing towards your knees.
  • Bring your shoulders back and hold them in this position for the whole exercise.
  • Lower the dumbbells to the sides of your body
  • Pause at the bottom, then lift your arms straight up as quickly as you can
  • Your arms should be straight at the top of the push
  • Then return to the bottom.

Rear Lateral Raise.

  • Stand with your feet shoulder width apart.
  • While holding a pair of dumbbells, bend forward at your hips
  • Your body should nearly be horizontal with the floor
  • Keeping your core activated and balanced, raise your arms straight out to your side.
  • Keep your elbows straight as you lift your arms.
  • When they get parallel with your back, return to the starting position.


This HIIT chest and shoulders workout will definitely be tough to finish, and certainly give your upper body a great work over and increase your fitness.

Take it to the gym and see how you go. Let me know how you found it by leaving a comment below.

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