BUILD DEFINITION | 20-minute HIIT Upper Body Strength Training

We are using supersets and an AMRAP finisher to build muscular definition! This is a HIIT strength-style hypertrophy workout to train your entire upper body!! We are working the arms, chest, back, and shoulders! All you need is 20 minutes and your dumbbells!

With the HIIT style, aim to give it your all for the supersets, this will allow for maximum volume leading to a more hypertrophy strength session. With this structure, we pack the intensity in a short amount of time for an awesome workout!

20-MINUTE UPPER BODY STRENGTH WORKOUT STRUCTURE AND EXERCISES

EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 10lbs to 20lbs / 4.5kg to 9kg When selecting a weight for this workout, you want to lift moderately heavy! For the AMRAP finisher drop weight just a bit and use moderately light!
- EXERCISE MAT

OPTIONAL EQUIPMENT
- WRIST WEIGHTS
- EXERCISE BENCH

STRUCTURE
5 SUPERSETS REPEATED TWICE
WORK: 30 SECONDS
REST: 20 SECONDS
AMRAP
4 MINUTES
3 EXERCISES
10 REPS EACH FOR AS MANY ROUNDS AS POSSIBLE

EXERCISE LIST
SUPERSET 1
- ROTATING ROW | REAR DELT FLYS
SUPERSET 2
- CHEST PRESS | CHEST FLYS
SUPERSET 3
- BICEP CURLS | HAMMER CURLS
SUPERSET 4
- TRICEP KICKBACKS | TRICEP OVERHEAD EXTENSIONS
SUPERSET 5
- ARNOLD PRESS | LATERAL LIFT
AMRAP
- BICEP CURLS | TRICEP OVERHEAD EXTENSION | SHOULDER PRESS

I am so glad you joined me for this workout! It's always better to workout with a friend!

Kaleigh

MY LINKS:

Some of the links listed above are affiliate links and if you make a purchase through the link, I may make a small commission, this is free for you, but really does help support these workouts for you! Thank you in advance, it is very much appreciated!
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🔴 DISCLAIMER 🔴 When beginning any fitness workout or regimen, it is essential to consult your physician to ensure this program is right for you. Do not start this program if your healthcare provider advises otherwise. Any exercises or information on this channel, through videos or comments, is to be used at your own risk. Kaleigh Cohen Fitness will not be responsible or liable for any harm, damage, or injury as a result of any information provided.

[SarahFagan]

Kaleigh and fam, I’m so sorry to hear about Stella. When I started working out with you a few years ago I couldn’t believe how cute she was watching you workout from her little armchair. She will always be the mascot for KC Fitness!

[MrsBonnieHughes]

OH MY WORD!!! Arms are jello and on fire! That was awesome!

[mariaildefonso]

Missss!!! I can’t believe you did that to my upper body I’m in 20 min 🔥🔥🔥

[Ashleytaylor-mw]

This pushed me more mentally and physically than most of the in-person HIIT classes I’ve taken lately. Thanks for being so motivational!!!

[patricia]

Kaleigh, I just wanted to tell you, I found your videos a few months ago, and I Love them!! The workouts are great, and you have an adorable personality!! You rem8nd me so much of my niece 😊!!
Anyhow, You are my daily workout buddy, Thank you!
Also I live your sweet doggies!! They are so cute, and it's fun to see them lounging as we're sweating our butts off! 😂
Have a great day, and Thank you!!!

[katywilliams]

A phenomenal 20 minutes Kayleigh and Jason!!😘😅 Thank you so much!!

[Mflormedina]

Don’t you just love when the workout flies by but you can def feel it?

[karenheffernan]

Oh wow this was something else. My arms can’t even hold my phone to type 😂😂. Thanks so much Kaleigh

[nancygould]

WOW! Couldn’t have done another rep if I tried! It really flew by! Thanks for the ever changing variety! I keep coming back… never bored!

[sabrinnahe.]

I love Supersets! And using the workout bench is always great. You are always able to fit in so many things in 20 minutes. Great workout, thank you Kaleigh ❤❤

[nicolewalton]

My daughter and I did this one today and we hit failure multiple times! Feels so good! ❤

[Shadicooks]

You just blow my mind every time! Thank you being such an amazing person and a great trainer! You ROCK ❤

[joanieveitch]

Love the quick workout. My arms are like limp noodles! Thank you!

[padmagopalakrishnan]

I really want to thank you. My arms and shoulders were so lean and after doing your strength training videos for a few weeks, I could see a noticeable change in my arms and shoulders and they look fuller and toned. Love your videos and I will join in your paid courses in future! ❤

[abbymaxwell]

Wow!!! That was a toughie but a goodie! I did wrist weights for the first time and it made such a difference, but now my arms are noodles! Loved the pace of this class, it flew by!

[rosefarquhar]

That was so good! Thank you very much Kayleigh. So much packed into such a short time, I certainly couldn’t have managed 30 mins 😂

[jamieanschutz]

Such a great way to start the day…🎉😅thank you

[sanyalanurati]

You just amaze me! This one is 20mins upper body blaster. Gonna try for sure. Love you @Kaleigh!! Thanks a ton for such great workouts :)

[alannebaker]

This was such a great workout! Feeling it for sure!

[jumarlinechavarria]

Love these short workouts! As a young lean woman I am hoping to gain some muscle and weight to help heal my insulin resistance, and be able to use heavier weights in the future. I was only able to use 8 lbs and 12lb dumbbells but can’t wait to get stronger by the end of this program. Thank you Kaleigh!