The Greatest Upper Body at Home HIIT Exercises for Women Over 60

Ever have a day that you really wanted to workout but finding the time just seems to be impossible?

What do you do on those days? Do you just skip the workout?  

Well, I can tell you that we have all been there!  It’s frustrating, but trust me, you don’t have to give up your sweat sesh all together.

On these days, I just do a 20–30-minute HIIT session instead.    

It’s the most effective way to get in a kick-ass workout in a short amount of time.  

HIIT (high-intensity interval training) sessions involve 20-30-second intervals of work followed by 10-15-second rest periods.  

So, it can really get your heart pumping.

HIIT exercises can be done with or without equipment and you don’t need a fancy gym – it can be done in the comfort of your own home.  

As older adults, we can get a lot of health benefits from doing HIIT workouts.  

They’re not just about building strength; they also promote healthier bones, better posture, and increased functional independence. 

All the things that we worry about as we get older.

It can be tweaked to fit any fitness level.  Even a low-impact workout can be very effective.  

So, if you’re ready to sweat, challenge yourself, and have some fun, stay with me.

I will show you exercises and a couple of upper-body HIIT workout routines to target your shoulders, chest, back, and arms. These routines are designed to increase strength, improve heart health, and blast calories.

So, clear a spot in your living room, grab a water bottle and a sweat towel and let’s get those muscles working. 

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Benefits of Upper Body HIIT Workouts

As we age, keeping up with our active lifestyle becomes increasingly important. 

High-intensity interval Training (HIIT) for the upper body isn’t just for the young; it has a boatload of benefits for people over 60!

To find out more about the benefits of HIIT:

READ MORE HERE:  HIIT Workouts For Beginners Over 60 | What You Need To Know | Simply Aging Healthy

Optional Equipment

When it comes to equipment, you don’t need much:

• Resistance Bands: If you are just getting started or if you have joint issues, resistance bands may be just what you need to add a challenge to your workouts.  
• Dumbbells:  If you’re ready to use weights in your workouts, that is great!  Grab a set of dumbbells that will work for you.  
• Mat: Non-slip, cushioned mat for floor exercises and stretches.
• Timer: If you don’t have a timer – a smartphone app will also work – I have used a free app called Timer plus – workouts timer.  It works perfect!

Remember, body weight is also resistance.  

Read More:  Best Bodyweight Exercises For Seniors: Stay Fit And Healthy | Simply Aging Healthy

Warm-Up Routines

Before you start your workout be sure to do a quick 3-5-minute warm-up.  

This is even more important as we age.  

Dynamic stretching is best for waking up those muscles. 

Here’s a few quick, easy stretches to try:

• Arm circles
• Shoulder shrugs
• Torso twists
• Arm swings
• Leg swings – front to back and side to side

READ MORE:  Stretching Or Foam Rolling: Which Is Best? | Simply Aging Healthy

Upper Body HIIT Workout with Dumbbells or Resistance Bands

When you’re short on time, don’t worry, this upper-body HIIT session can be a very effective workout.

Be sure to use good form when doing these exercises.  

If your form starts to fail, decrease your resistance or reps.  

Circuit 1

Single Arm Bent Row Right and Left

The single-arm row is a great exercise for targeting the lats, or the muscles on the sides of your back.

To perform this exercise:

• Place your right knee and right hand on a bench or chair and hold a dumbbell in your right hand.
• Keep your back straight and lift the dumbbell up towards your chest, keeping your elbow close to your body.
• Lower the dumbbell back down to the starting position and repeat.
• Switch sides and repeat with your left arm.

Remember: It’s a row, not a yank!

Mountain Climbers

1. Get into a plank position and distribute your weight evenly from your hands to your toes.
2. Your hands should be shoulder-width apart, back flat, abs engaged, and head in alignment.
3. Pull your right knee into your chest as far as you can.
4. Switch legs, pulling one knee out and bringing the other knee in.
5. Keep your hips down and run your knees in and out as far and as fast as you can. 

Circuit 2

Chest Press

It’s time to lie on our backs and work that chest. 

• Lie down on your back.
• Place a dumbbell in each hand.
• Bend arms to 90 degrees with elbows on the ground at your ribs.
• Push straight up, squeezing your chest muscles at the top. 
• If using a resistance band – place the band behind your back and grab each end of the resistance band in each hand, push straight up, squeezing your chest muscles at the top. 

Make sure our arms go down until they’re parallel with the floor—no cheating!

Chest Flys

This one works your chest, shoulders, and triceps.

1. Lie flat on your back. Place your feet firmly on the floor. Your head and back should remain firmly pressed into the floor throughout the exercise.
2. Hold weights or resistance bands in each hand.
3. Lift arms up above the head so they’re extended but not locked out. Your elbow should be slightly bent, and your palms and dumbbells should be facing each other.
4. Slowly lower dumbbells out to either side in an arc motion until they’re in line with your chest. 
5. Slowly press the dumbbells back up.

Jog in Place

Yep, just run where you’re standing.

Circuit 3

Reverse Grip Row

This exercise works the shoulders, shoulder blades, biceps, forearms, and core.

1. Hold your resistance band or dumbbells shoulder-width and flip your grip so your palms are facing out. 
2. Stand with your feet about shoulder-width apart. 
3. Bend your knees slightly, brace your core, and pull your shoulders back.
4. Bend from your hips, lean forward until your upper body is just above parallel to the floor.
5. Let your arms hang straight down from your shoulders. Keep your back straight, do not let it become rounded. 
6. Look down at the floor just in front of your feet.
7. Bend your elbows and pull the weights or resistance band up and into your abdomen. 
8. Extend your arms and repeat.

Hammer Curl

Hammer curls are a great exercise to tone your arms.

• Begin with your elbow fully extended at your sides and the weight in your hand.
• Lift the weight as you bend the elbow, keeping arms close to your body and weights facing each other.  
• Then, lower the weight with a two-second count to either full elbow extension or with a slight flexion in the elbow to maintain tension in the muscle.

You can use dumbbells or resistance bands and perform 3 sets of 12-15 reps.

Side to Side Shuffle

1. Move to your right using small, quick shuffle steps. 
2. Stop just briefly once you’ve reached the end of your space.
3. Repeat the shuffle movement, this time moving to the left. 

Circuit 4

Triceps Kickbacks

Triceps kickbacks are great for working the back of the arm aka batwings.  

• Place a dumbbell in each hand. 
• Tighten your core and lean forward, keeping your back straight and head lined up with the spine. 
• Place both hands on your thighs.
• Bend the arms holding the dumbbell to a 90-degree angle, keeping the upper arm lined up with the upper body.
• Without moving the upper body or the upper arm, slowly straighten the lower arm behind you.
• Slowly return the lower arm to the starting position at a 90-degree angle.

Overhead Triceps Extensions

Overhead triceps extensions are an effective exercise to target your triceps.

• Begin by holding a weight or resistance band overhead.
• Slowly bend your elbows and lower the weight or resistance band behind your head as far as you can.
• Keep your trunk upright and your core engaged. The weight should follow the path of your spine.
• Then, at the lowest point, straighten your elbows and extend the weight back overhead.
• Hold the fully extended position for a moment, then repeat.
• Keep the movement slow and controlled.

You can perform this exercise using dumbbells or a resistance band.

​Butt Kicks

Run while bringing your feet back to your butt.

Circuit 5

Lateral Arm Raises

Lateral arm raises target your shoulder muscles and help to strengthen and tone your upper arms.

• Begin with arms down at your sides with a weight or resistance band in both hands.
• Lift your arms out to the side in a “t” form to shoulder level slowly.
• Slowly lower your arms back down to your sides.

Shoulder Press

Shoulder presses are the best exercise for strengthening your shoulders and upper back.   

• Begin standing with feet shoulder-width apart
• Grab a pair of dumbbells and hold one in each hand.
• Bend elbows to 90 degrees and lift to shoulder level.  
• With dumbbells at your shoulders, press arms upwards, extending your arms fully. 
• ​Then, lower the arms back to the starting position and repeat.  

Skaters

• Start with your legs slightly wider than shoulder distance apart and arms at the sides.
• Bring one leg behind at a slight angle into a reverse lunge. The front knee will come to a 90-degree angle.
• Swing the arms in front of that bent knee and leap the back leg forward to switch sides in a skating motion. 
• Alternate arms as you switch sides like a speed skater.

Body Weight Exercises

Here’s where we turn things up a notch. You can get the job done just as well with bodyweight workouts.

Here is one to try:

1. Push-Ups (this can be wall, bench, knees or on your toes – just pick the level that works for you).
   • Pump them out strong for 30 seconds, then rest for 15.
2. Tricep Dips
   • Find a chair and dip. Keeping those elbows tight, do 30-second work periods followed by a 15-second break.
3. Jumping Jacks
   • Go old-school cardio for 30 seconds, followed by a breath-catching 15-minute break.
4. Blast off Plank to Shoulder Taps
   • Get down into a plank position, push your butt back to your feet, and blast forward, then tap the right shoulder with the left hand and left shoulder with the right hand repeat for 30 seconds, then rest for 15 seconds.  

Remember, we’re powering through these exercises back-to-back for a set of 4-6 rounds, depending on our beast mode level for the day. 

Cool-Down 

After an invigorating upper-body HIIT session, you have to do a nice cool-down to help reduce muscle stiffness and maintain flexibility.

Static Stretching

Focus on holding a stretch without movement, targeting the muscle groups that you just worked.  

Here’s what we do:

• Shoulder Stretch: Extend one arm across your body, use the other arm to press the extended arm gently towards the chest.
• Triceps Stretch: Reach one hand behind your head with the elbow pointing upwards; with your other hand, gently press on the elbow.
• Chest Stretch: Interlace fingers behind the back, straighten the arms and lift them slightly while also opening the chest forward.

READ MORE:  Cooldown Exercises: 16 Ways to Cool Down with Instructions (healthline.com)

Are HIIT Exercises and Workouts Good for Women over 60?

HIIT-style workouts for the upper body are a great way for women over 60 to improve strength, cardio, and mental health.  

This can help to prevent us from falling, control blood pressure, and help with depression.  

These short workouts can pack a huge punch!

It can be tailored to fit your fitness level and done right in the comfort of your own home. And the huge bonus—you can do it without any equipment!

It’s important for us to listen to our bodies and make modifications as needed. Checking in with your healthcare provider may not be a bad idea if you have any health concerns.  

Remember, consistency is key, and even short bursts of high-intensity exercise can lead to a better life in our golden years!

Let me know what your favorite form of exercise is — and no you can’t say holding down the couch! This is NOT a form of weight-lifting.