No More Armpit Fat – 20 minutes HiiT Workout!

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This workout will help you get ride of this annoying little armpit fat popping out of your bra!

You know this little pesky area where your boob meets your arm? Well if you're going all worried about that, just know that armpits is the most photoshoped area on the female body in photo-shoots. Yes... even celebrities have it!

I'm not going to lie to you, to get ride of your armpit fat, you MUST lower your body-fat, to do that you can read my articles about how to count your calories and the Ketogenic Diet.

But today I'm going to give you a 20 minutes HIIT workout to will help you tone this area.

In this workout you will do 4 rounds of 5 minutes including 5 different exercises for a total of 20 minutes.

To do so, you will need to set your interval timer to 4 rounds of  5 x (50 seconds /10 seconds).

Also, I suggest you track your progress with our free printable fitness logs.

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** PRINTABLE VERSION of the No More Armpit Fat Workout **

printable workout routine No More Armpit Fat

 

- No More Armpit Fat Instructions -

Repeat 4 times :

 

1. Push-Up Plank rows with as heavy as you can lift (50 seconds work / 10 seconds break)

 

2. Chest fly (50 seconds work / 10 seconds break)

 

3. Rows (left arm) (50 seconds work / 10 seconds break)

 

4. Dips (50 seconds work / 10 seconds break)

 

5. Row (right arm) (50 seconds work / 10 seconds break)

 

Take a look at our other Hiit Workouts

Workout Equipment :

jump rope equipmentgymboss equipmentdumbbell equipment

 

 

 

 

 

Workout Type : Interval Strength Training

Time : 20 min

Timer Setting :

Set your interval timer for 20 rounds and two intervals. The first interval is 10 seconds and the second interval is 50 seconds. You will be doing 5 different  and your goals is to complete as many reps as you can for each exercise during the 50 second intervals. You will have 10 seconds between each exercise to write down your reps. Enjoy and let us know in the comments how you did.

Detailed instructions for the exercises included in the no more armpit workout :

 

Push Up Plank rows : Planks rows are perfect since they work your core, pecs, triceps and shoulders all together.

 1. Start in a plank position with your hands on two dumbbells. Keeping your elbow close to your body, lift one dumbbell up. Keep your back straight and try not to rotate your hips out when you lift the dumbbell.

2. Lower into a close-grippushup while keeping your back straight and contracting the abs.1. Start in a plank position with your hands on two dumbbells. Keeping your elbow close to your body, lift one dumbbell up. Keep your back straight and try not to rotate your hips out when you lift the dumbbell.

3. Push up into a plank and hold hold for 1 sec.

4. Working to keep your hips down and square to the floor, pull the right weight up into a row.

 

Chest Flys : fly

See how to do a chest fly

 

 

 

 

Rows :

1010-bboe-dumbell-row

1. Grab a dumbbell, stand and place your feet at shoulder-width, bend your knees slightly.

2. Bend your upper-body until it's almost parallel to the floor, keep your lower back arched in comfortable position.

3. Let your arms hang in front of you.

4. Pull the dumbbell in one of your arms to the side of your torso by raising your upper arm. Squeeze.

5. Slowly go back down.

6. Repeat.

 

Dips :

1. Use a bench or a chair, sit on the end of it and place your hands on each side of your legs.

2. While keeping your feet flat on the floor and your forearms perpendicular to the floor, move your butt forward and lower it down until your elbows are at a 90 degree angle.

2. Slowly get back up.

3. Repeat.

Easy version : upper-body-exercises-chair-dips

(image from bestbody.org)

 

 

 

 

upper-body-workout-routine-at-home-chair-dips

Challenging version : 

(image from bestbody.org)

 

 

 

 

Featured picture by TonyR

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Author: Myriam

Fitness passionate, civil engineer and now blogger. After losing 45 pounds in a year and maintaining for a few years, I decided to create my website to share my nutrition tips and workouts to help other people achieve their fitness goals and maintain it.

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4 Comments

  1. If your below 16, you can still work out. Just do push ups, situps, satqus, running, swimming, sport etc. Just be active and eat healty stuff. This is good excercise for growing bodies and will help you when you start working out.When your 16 you can start working out. BUT! Make sure you dont lift anything to heavy, do lite weights many times(when i say lite i mean not so heavy that you have to strain extremely hard just to do 1, lite means hard to lift, but you can still do quite a few without having to stop)Doing this will tone your body and give you a good figure.Only start doing really heavy weights (if you want to) when you have stopped growing, for guys its around 19 years of age.Remember, if you exercies one part of your body, remember to do the other, in other words dont just focus on one area of your body.Before you start working out (when your 16/17) talk to your sport teacer or someone else about what to do and what not to.AND DONT TAKE STEROIDS!!!!!!!

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  2. Reading through a fun and also interesting blog like this may help keep onesto up throughout the difficult times.

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