What's New

This app has been updated by Apple to use the latest Apple signing certificate.

- bug fixes

App Description

Have you ever heard of HIIT? If yes keep reading. If no, well it gets you an awesome upper-body, so again keep reading.
High-intensity interval training, or HIIT involves short bouts of extreme effort alternated with periods of rest. "HIIT workouts are quick and dirty, never lasting more than 30 minutes including a warm-up and short cool-down," explains Gina Harney, certified personal trainer and creator of Fitnessista.com. "You're working as hard as possible for a short amount of time and then reaping the rewards throughout the day."

While there's no such thing as a fitness miracle, HIIT workouts come pretty darn close. Research suggests that HIIT can super-charge fat burning , boost metabolism , and improve cardiovascular fitness . Plus, the vigorous nature of HIIT ensures you'll continue to torch even more calories for hours after your workout ends. Bottom line: HIIT is quick, effective, and the perfect way to train for anyone who's short on time and wants to see results stat. (And who isn't and doesn't?)

Intrigued? Get started with this exclusive upper-body workout from Harney's new book HIIT It! In less than 30 minutes, these highly effective circuits will target and strengthen every muscle above your waist. All you need is a set of medium-weight dumbbells and your own bodyweight.

To warm up, perform 5 minutes of moderate cardio (such as jogging, jumping rope, or cycling). Complete 3 rounds of circuit 1, then rest for 30 seconds to 1 minute. Boost your heart rate again by running or walking 1/4 mile. Then complete 3 rounds of circuit 2, followed by a cool-down stretch—and you're done.

iPhone Screenshots

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iPad Screenshots

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Upper Body Challenge Workout with dumbbells PRO screenshot 6 Upper Body Challenge Workout with dumbbells PRO screenshot 7 Upper Body Challenge Workout with dumbbells PRO screenshot 8 Upper Body Challenge Workout with dumbbells PRO screenshot 9 Upper Body Challenge Workout with dumbbells PRO screenshot 10

App Changes

  • August 06, 2016 Initial release
  • November 07, 2016 New version 1.1
  • December 04, 2016 New version 1.2
  • June 15, 2019 New version 1.3

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