HIIT Chest Workout: 10 Exercises To Reinvigorate Your Boring Routine

Written by
8fit Team @ 8fit
HIIT chest workout
Written by
8fit Team @ 8fit
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Your chest is one of the largest and most important muscles in your body. For better or worse, it gets glamorized in traditional fitness media to the point that people often ignore other equally important muscle groups in their body.

If that sounds like you, then please couple this HIIT chest workout with one of our 8fit workouts targeting core and/or your lower-body. And don't forget about stretching! Including a proper cool-down stretch is vital in the recovery of the muscles you've just worked.

All that said, we agree that developing a functionally strong chest is important. We also know that the usual repertoire of regular push-ups and bench presses can get boring. That's why we've put together this HIIT chest workout, challenging your chest in different ways from different positions and keeping you moving with cardio moves that also work your chest.

Your HIIT Chest Workout

For this workout, we're mixing traditional chest strength training exercises with fast-paced boxing moves to keep your heart rate pumping. Perform the circuit below as quickly as you can––without sacrificing form––and repeat it two more times.

New to HIIT? Here's everything you need to know about HIIT training.

Punch run | 30 seconds

1. Stand straight with feet under hips
2. Make two fists and bring hands to cheeks
3. Run in place and punch forward simultaneously

Push-up with taps | 10 reps

1. Start in plank position
2. Tense every muscle to form a straight line from head to heels
3. Lower chest to touch floor with elbows tight to body
4. Extend arms to push body back to start position
5. Tap right hand to left shoulder, left had to right shoulder

1-2s | 30 seconds

1. Stand with left foot forward, right foot back, hands in fists to protect face
2. Bend the knees slightly, engage the core
3. Punch left hand straight forward, extend all the way, turn first down at end of punch (punch 1)
4. Bring the hand back to start position quickly
5. Punch the right hand forward, lift the back heel to twist right hip forward (punch 2)
6. Bring the hand back to start position quickly

Spiderman push-ups with resistance band | 10 reps

*You can also perform this exercise without a resistance band

1. Place band around tops of feet, just behind toes and come into plank
2. Tense every muscle to keep body in a straight line from head through to heels
3. Bring right knee forward towards right elbow, then return to plank position
4. Repeat and bring left knee toward left elbow

3-4s | 30 seconds

1. Stand with left foot forward, right foot back, hands in fists to protect face
2. Bend the knees slightly, engage the core
3. Hook left hand out and around, turn the thumb up, imagine making impact at eye-level (punch 3)
4. Bring the hand back to start position quickly
5. Hook right hand out and around, lift the back heel to twist right hip forward (punch 4)
6. Bring the hand back to start position quickly

Want more at-home chest exercises? We've got over 50!Click here for more

Push-up variation | 10 reps

1. Start in plank position, hands under shoulders
2. Bend the elbows and keep them close to sides, lowering slowly
3. Bring belly to ground, then push up fast

5-6s | 30 seconds

1. Stand with left foot forward, right foot back, hands in fists to protect face
2. Bend the knees slightly, engage the core
3. Scoop left hand down and up, imagine flat part between knuckles making contact with opponent's diaphragm (punch 5)
4. Bring the hand back to start position quickly
5. Scoop left hand down and up, making contact with diaphragm (punch 6)
6. Bring the hand back to start position quickly

Panther shoulder taps | 30 seconds

1. On the floor, begin with hands underneath shoulders and knees underneath hips
2. Curl toes under feet to lift knees several inches off ground, with back flat and parallel to floor
3. Tap right hand to left shoulder, left hand to right shoulder

Break dancer | 30 seconds

1. Start in plank position
2. Cross right foot under left, turning onto edges of feet
3. Lift left arm up, coming to side plank
4. Bring arm down, return to plank position
5. Repeat on the other side to complete one rep

Close grip push-up with hold |30 secs

1. Start in plank position, hands under shoulders
2. Bend the elbows to 90 degrees, keep them close to sides
3. Hold the position for time, breathing deeply

Looking for more? Check out this chest workout at home without equipment.

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