In the wake of the Coronavirus disease (COVID-19), I have avoided going out often and going to the gym. Not to say that I am paranoid or afraid, I just feel that no one knows what is coming and how serious this disease is in terms of its spreading and killing potential, so it best to be vigilant.

Otherwise, in terms of training, I have preferred more home-based workouts to protect myself and provide The FAT Community with workouts they can do from home or enclosed somewhere while this virus is spreading at its rate.

This is a Push HIIT Workout that focuses on your shoulders and triceps, so if you’re looking to work on these muscles, this is the ONE.

Muscles Worked

  • Shoulders
  • Triceps

Equipment Required

  • Mat
  • Dumbbells

The HIIT Workout

Duration: 16 minutes

Sets: 4 Sets of 4 minutes each

Rest: 30 seconds/rep and set

DB Shoulder Press – 30 Seconds

DB Tricep Kickbacks – 30 Seconds

DB Bent Over Lateral Raises – 30 Seconds

DB Standing French Press – 30 Seconds


I felt the burn during the workout and a day after the workout therefore it is a sufficient one in getting the high intensity interval training benefits that you would get with all HIIT.

To complete 20 minutes in training, add a core circuit at the end of it which really adds its own benefit to the full workout and remember to always warm up before you train. Here’s some core exercises you could try below:

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