🔥 Day 8: HIIT & Upper Body Burn
💥 Welcome to Week 2 — Let’s Level Up!
You crushed the first week! Now it’s time to take it a notch higher. Day 8 kicks off with a High-Intensity Interval Training (HIIT) workout focused on upper body sculpting and fat shredding. This session is designed to spike your heart rate, increase calorie burn, and improve cardiovascular endurance while toning your arms, shoulders, chest, and back.
🎯 Goals for Today
- Burn maximum calories in minimum time.
- Sculpt lean muscle in your arms, chest, and shoulders.
- Improve strength and endurance.
- Push past your comfort zone and feel the fire!
🔥 Day 8 Training Plan
| Section | Activity | Duration |
|---|---|---|
| Warm-Up | Jump rope, arm swings, shoulder rolls | 5 minutes |
| HIIT Round 1 | Upper Body Bodyweight Circuit | 10 minutes |
| HIIT Round 2 | Dumbbell Strength + Speed Mix | 12 minutes |
| Core Finisher | Plank Variations + Mountain Climbers | 5 minutes |
| Cool Down | Static upper body stretch + breathing | 5 minutes |
🧨 HIIT Round 1: Bodyweight Blaster (30 sec ON / 15 sec OFF)
Repeat the circuit 2 times:
- Push-Ups
- Arm Pulses (Extend arms sideways and pulse)
- High Knees with Punches
- Plank Shoulder Taps
- Wall Push-Ups
- Triceps Dips (on chair/bench)
💪 HIIT Round 2: Dumbbell Fire (Moderate Weight Recommended)
Repeat this circuit 2 times:
- Dumbbell Shoulder Press – 12 reps
- Renegade Rows – 10 reps each side
- Dumbbell Front Raise + Lateral Raise Combo – 10 reps
- Bent-Over Reverse Flys – 12 reps
- Battle Punches (Fast DB punches) – 30 seconds
- Dumbbell Push Press (explosive) – 12 reps
🔥 Rest for 30 seconds between exercises, 1 min between sets.
🔥 Core Finisher
- Plank with Reach Out – 30 sec
- Mountain Climbers – 30 sec
- Side Plank (left) – 30 sec
- Side Plank (right) – 30 sec
- Superman Hold – 30 sec
Finish with 30 seconds of deep breathing while seated in child’s pose.
🥗 Nutrition Tip of the Day: Eat to Perform
Today’s workout demands fuel, not just calories. Focus on:
- Pre-workout: A banana + black coffee or green tea.
- Post-workout: Grilled chicken or tofu with sweet potatoes and greens.
- Stay hydrated and include BCAA-rich foods like eggs, fish, or legumes to support recovery.
Avoid: Sugary snacks and deep-fried foods — they slow down your momentum.
🧠 Mindset of the Day: Progress Over Perfection
You’re here, you’re showing up, and that’s everything. Your body is responding—even if you don’t see it yet. Trust the journey. Progress is about consistency, not quick fixes. Keep showing up.
📸 Social Prompt (Optional)
Challenge for Today: Show us your “upper body flex” post-HIIT pump 💪
Use the hashtag:
👉 #GymBeastDay8
Let’s celebrate progress — not just the scale, but strength!
You’re on fire now! Day 9 is going to target Lower Body Strength & Stability – get ready to feel the burn from the waist down.
