Upper-body HIIT exercises build strength and muscle mass in an efficient way.

Ahead, a fitness expert shares the six best moves to try.

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Most of these movements require full-body engagement and rely heavily on the lower extremities.

woman sweating in the gym

certified strength and conditioning specialist and CEO and owner ofTS Fitness

These movements are ideal for when you want to reap thebenefits of HIITwhile building upper-body strength and endurance.

What is HIIT?

Because the work intervals are short, theyre meant to be intense.

Woman walking on a treadmill at the gym.

The overall workouts are short, too, typically lasting between 10 and 30 minutes.

The benefits of HIIT

One of the biggest benefits of HIIT is efficiency.

So, even10 to 15 minutesis enough time to make it worth changing into workout clothes.

Full body female athlete in sportswear using rowing machine during fitness workout in gym.

This metric indicates how effectively your body uses oxygen and is a gold standard for physical fitness.

These findings mirror theU.S.

Centers for Disease Control and Preventions (CDC)guidelines for physical activity.

Happy woman dancing and listening to music near a green empty wall outdoor in the city.

certified strength and conditioning specialist and CEO and owner ofTS Fitness

But if youre doing HIIT, you only need to crank out 75 minutes.

Those 75 minutes of intense activity can help support goals related to weight loss and maintenance.

Youre definitely going to burn calories, Tamir says.

Healthy female training in the gym, performing a hip thrust.

During the workout, but also post.

Bigger, stronger muscles boost everything frombone healthtoathletic performance.

Precautions to take when doing HIIT

Keep in mind that more HIIT isnt necessarily better.

A young black woman doing post-run stretches in the park on the road amidst green grass and trees.

Intense workouts demand longer periods of recovery.

I would not do HIIT more than three times a week, Tamir says.

So, be sure to intersperse lower-intensity workouts,active recovery, andrest daysbetween HIIT workouts.

It can be helpful to have a trainer observe your workouts and flag any potentially dangerous patterns.

If necessary, slow down your pace or lighten your load.

Lastly, dont jump into a HIIT workout cold.

Have a proper warmup, Tamir says.

One that slowly elevates your heart rate and tissue temperature and warms up your joints.

The best upper-body HIIT exercises

The following upper-body exercises have been programmed as a three-partsuperset workout.

Rest 1-2 minutes between each superset.

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Choose a weight that is challenging but still allows you to move quickly.

Your goal is to work as hard and fast as you could during each interval without sacrificing proper form.

Superset 1

1.

Bent-over underhand row

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Hand release push-up

Superset 2

1.

Renegade row (alternating sides)

2.

Overhead press (alternating sides)

Superset 3

1.

Biceps hammer curl

2.

…

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