Looking to get fit fast? This 15-minute workout is the ultimate upper body session plan – it’s time to stop Googling what happens and start doing it. Feeling nervous? That’s normal. The hardest part is often ignoring negative self-talk that HIIT is only for the fit. It’s not!

Here’s proof that while every woman is starting from her own unique place, she can achieve results. Repeat after us: You can do it and you will.

Ready? Good, because we have secured an exclusive workout plan.

Do each move for 30 seconds with a 30 second rest before the next.

Repeat the circuit three times

Chair Tricep Dips:

Sets: 3

How to:

  • Sit on a chair, gripping the edge.
  • Don’t get too comfy.
  • Extend your legs in front and rest your feet on another chair.
  • Scoot your bum off the edge of the first so your weight is supported on your hands and feet.
  • Lower till your arms form right angles, then push up and repeat.

Related article: 2 Body weight Workout Plans You Can Do At Home

Halted Push-ups:

How to:

Sets: 3

  • Get into plank.
  • Your hands should be under, but just wider than, your shoulders.
  • With your body straight, slowly lower halfway to the ground.
  • Pause for 5 seconds.
  • Lower down till your chest nearly touches the floor, pause for another 5, then push back up to the top.

Related article: 6 Stretching Exercises to Help Reduce And Relieve Lower Back Pain

Bent Wrist Bicep Curls:

How to:

Sets: 3

  • Okay, arms in front with a dumbbell in each hand, palms facing the ceiling.
  • Bend your wrists back so your biceps have to do all the work. Got it?
  • Keep upper arms still, exhale as you curl the weights into your body.
  • Inhale as you return.
  • Hammer through those reps.

Related article: Add Some Oomph To Your Upper Body With A Strong Finish To Your Workout

Bent Over Rows:

How to:

Sets: 3

  • Stand with feet shoulder-width apart, a dumbbell in each hand.
  • Bend your knees slightly and lean forward.
  • Keeping your back straight, lower the weights towards the ground, then pull back up squeezing your shoulder blades together.

Related article: Get Your Booty Summer Ready In No Time With This Glute Activation Workout

Shoulder Press:

How to:

Sets: 3

  • Sit on a chair, legs firmly planted on the floor, holding a dumbbell in each hand.
  • Choose a weight you know will make you break a sweat.
  • Raise your arms to shoulder height, forming right angles, palms facing forward.
  • Lower back down and repeat.