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5 HIIT Moves For Your Strongest Arms Ever (No Equipment Required!)

Author:

Leigh Weingus

October 22, 2017

By Leigh Weingus

mbg Contributor

Leigh Weingus is a New York City based freelance journalist writing about health, wellness, feminism, entertainment, personal finance, and more. She received her bachelor’s in English and Communication from the University of California, Davis.

October 22, 2017

Weights dragging you down? You don't need them to build super strong arms. While there's certainly nothing wrong with lifting weights, just like with the lower body, you can actually build super-strong arms with HIIT and plyometric training (and a little creativity, of course). These five moves will not only get you your strongest arms ever, but they require no equipment at all, so you can do them anywhere, anytime.

Try adding the below exercises into a circuit or HIIT workout two to three times a week, and you’ll be stronger before you know it!

Clapping push-ups.

Photo by Krista Stryker

Clapping push-ups are an awesome way to build upper-body strength while getting your heart rate up at the same time.

To do them, start in a push-up position with your hands about shoulder-width apart. Lower down into a push-up, then as you explode up and get the clap at the top, make sure to keep your core tight and your back straight.

Beginner version: Performing clapping push-ups on a higher surface like a countertop or a bench will make them easier.

Pike jumps.

Photo by Krista Stryker

Pike jumps are an efficient way to work your upper back, shoulders, arms, and core all at once—and you might even feel it in your legs.

Start in a piked position with your hands on the floor in front of you about shoulder-width apart. Jump your feet up as far as possible and land on one side. Trying not to pause, immediately jump to the other side and repeat.

Plank get-ups.

Photo by Krista Stryker

Plank get-ups are a great way to mix up the regular plank and get your arms working unilaterally.

To do them, get into a plank position with your shoulders directly over your hands. Squeeze your abs and push through your shoulders, lower down to your elbow on one side, then follow with the other side. Next, straighten one arm then the other until you’re back in the starting plank position. Switch starting arms and repeat.

Pike push-up combo.

Photo by Krista Stryker

This combo push-up exercise is great for working your entire upper body.

Start in a push-up position with your shoulders directly over your hands, then tighten your abs, glutes, and thighs. Lower yourself into a push-up so that your chest touches the floor. Next, raise back up, then immediately jump or step your feet into a pike position. Lower your forehead toward the floor as low as you can. Push back up. That’s one rep.

Push-up plank jumps.

Photo by Krista Stryker

This exercise takes the classic push-up and adds a plyometric element to get your metabolism fired up and arms and core stronger. Start in a push-up position, with your shoulders directly over your hands. Tighten your abs, glutes, and thighs. Lower yourself down so that your chest touches the floor. Push back up, then jump your feet toward your hands. Jump back to the starting push-up position and repeat

Want more HIIT tips? Here's a HIIT workout you can do in your apartment.