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7 min read

HIIT Chest Workout: 5 Supersets All Women Should Try

For many women, body goals include a firmer stomach, shapely glutes, and toned legs. It's rare for a "firmer chest" to make the body goals list because a myth persists that "women should skip chest training since it will make them less feminine."

So before we get into this high-intensity interval training (HIIT) chest workout, it's time to settle an age-old question...

Is It Okay for Women to do Chest Workouts?

Women should train their chests as frequently as they would any other muscle group. While many women are concerned that chest exercises will decrease breast mass, this is untrue.The size of breasts is mostly determined by fatty tissue.

Furthermore, the chest muscle lies underneath the breasts and is completely separated by tissue.

The most likely side effects of training your chest are improved posture and strength, decreased risk of injury, and a balanced upper body.

Plus, training your chest will also help you perform better in exercises that don't target the chest muscles directly, such as the shoulder press. Let's ditch the myth and get you back on track with a HIIT chest workout unlike any other.

What is a Chest HIIT Workout?

A HIIT workoutalternates between periods of all-out effort and active recovery. A chest HIIT workout is, quite simply, a HIIT workout that focuses on the chest muscles. This means that the moves will be structured in a way that works the pectorals, or chest muscles. 

And, since it's a HIIT workout, you can expect to be working at your highest intensity for short intervals, then resting in between.

HIIT workouts are already intense by nature, butwhen you focus on one muscle group, you can expect an even more challenging and sweaty session.

5 Supersets for the Ultimate HIIT Chest Workout

This workout consists of 5 supersets - a superset is two exercises done back-to-back with no rest in between.The idea is that you'll be working one muscle group while the other rests, then switch and work the other muscle group while the first rests.

Here's what this workout looks like:


This is an effective way to work out because you're able to keep your heart rate up andget more work done in a shorter period. And, since we're doing a HIIT chest workout, the focus will be on strengthening your chest muscles while burning calories.

You'll rest after each superset.The goal is to complete each superset four times during the workout - if this is your first time, aim for completing each superset twice.

Now then, let's get started with this ultimate chest workout:

Superset 1: Lying Chest Flyes and Alternating Bench Step Ups

Lying Chest Flyes: 10 Reps

  1. Grasp two dumbbells and lie on your back on a flat bench with your feet placed firmly on the floor.
  2. Using your lower abs, press your lower back into the bench. Raise your arms toward the ceiling, palms facing each other, keeping your elbows slightly bent.
  3. Keeping your torso stable, open your arms out to your sides. Raise your arms back to the ceiling, bringing the weight together over your chest.
  4. Repeat.

Muscles Worked:Pectoral, anterior deltoids, and latissimus dorsi.

Alternating Bench Step-Ups: 20 Seconds 

  1. Stand with your arms down to your side with 1 foot placed on top of a high box or bench.
  2. Step up, alternate legs, and step down.
  3. Continue the move and do not push off with the bottom leg.
  4. Repeat for 20 seconds.

Muscles Worked:Hamstrings, glutes, quadriceps, and calves.


Superset 2: Chest Presses and Squat + High Knees


Chest Presses: 10 Reps

  1. Lie on your back on a bench with a dumbbell in each hand and your feet flat on the floor.
  2. Push the dumbbells up so that your arms are directly over your shoulders. Pull your abdominals in, and tilt your chin toward your chest.
  3. Lower the dumbbells down until your elbows are slightly below your shoulders.
  4. Roll your shoulder blades back and down, like you're pinching them together and accentuating your chest.
  5. Repeat. 

Muscles Worked: Pectorals, deltoids, and triceps.

Squat + High Knees: 20 Seconds

  1. Stand with your feet hip-width apart with your toes pointed slightly outward and arms by your sides.
  2. Bend your knees and squat, keeping your weight on your heels and your core tight. As you go down, reach your arms straight out to the front.
  3. Straighten your legs and squeeze your butt to come back up.
  4. Next, lift your left knee to your chest.
  5. Switch to lift your right knee to your chest.
  6. Continue the entire movement (squat to high knees) moving at a sprinting or running pace.
  7. Repeat. 

Muscles Worked: Quadriceps, hamstrings, calves, glutes, hip flexors, and abdominals.

Superset 3: Incline Chest Presses and Plank Hold

Incline Chest Presses: 10 Reps

  1. Set an adjustable bench to an incline of 30-45 degrees.
  2. Lie on your back on the bench and hold a pair of dumbbells directly above your shoulders with your arms fully extended.
  3. Pull your shoulder blades together and stick out your chest slightly.
  4. Lower both dumbbells to the sides of your chest. Pause, and then press the dumbbells back to the starting position.
  5. Repeat. 

Muscles Worked: Pectorals, triceps, and front deltoids.

Plank Hold: 30 Seconds

  1. Place your forearms on the floor with your elbows aligned below your shoulders and arms parallel to your body at about shoulder width.
  2. Ground your toes on the floor and squeeze your glutes to stabilize your body.
  3. Hold the position for 30 seconds.  

Muscles Worked: Abdominals, glutes, hamstrings, and lower back.

Superset 4: Chest Flyes (On Machine) and Burpees

Chest Flyes (On Machine): 10 Reps

  1. Sit up tall, relaxing your neck and shoulders. Your feet should be flat on the floor. Grab the handles so that your palms are facing forward.
  2. Press your arms together in front of your chest with a slow, controlled movement. Keep a slight, soft bend in the elbows with wrists relaxed.
  3. Pause for one second once your arms are fully "closed" in front of your chest.
  4. Bring your arms slowly back to the starting position, opening your chest and keeping your posture strong and upright.
  5. Repeat. 

Muscles Worked:Pectorals and front deltoids.

Burpee Pull-Ups OR Regular Burpees: 5 Reps

  1. Stand with your feet shoulder-width apart with a pull-up bar overhead.
  2. Squat down under the bar and place your hands on the ground in front of you.
  3. Then, jump back on your feet, put yourself into a push-up position and perform a push-up.
  4. Next, jump up to grab the pull-up bar, and perform a pull-up.
  5. Return to stand and repeat.  

For a regular burpee, once you've performed a push-up, instead of jumping to grab the pull-up bar, simply jump up into the air with your hands overhead.

Muscles Worked:All of them… seriously, burpees are full-body and work your legs, hips, abdominals, arms, chest, and shoulders.

Superset 5: Upward Cable Flyes and Tuck Jumps

 Upward Cable Flyes: 10 Reps

  1. To move into the starting position, place the pulleys at the low position, select the resistance to be used and grasp a handle in each hand.
  2. Step forward, creating tension in the pulleys. Your palms should face with your hands below the waist and arms straight.
  3. With a slight bend in your arms, draw your hands upward and toward the midline of your body. Your hands should come together in front of your chest, palms facing up.
  4. Return your arms to the starting position after a brief pause.
  5. Repeat. 

Muscles Worked: Pectorals, anterior deltoids, latissimus dorsi, biceps, and rhomboids.

Tuck Jumps: 10 Reps

  1. Start with your feet a little less than shoulder-width apart.
  2. Drop down into a quarter squat, then explode into the air.
  3. Keep your back straight throughout, and tuck your knees up before landing as softly as you can.
  4. On landing you can either pause before jumping again or, once you've become more adept at the movement, go straight into another tuck jump.
  5. Repeat. 

Muscles Worked: Quadriceps, glutes, and hamstrings.

If you just did all 5 supersets for the first time, congratulations! You just completed one round - shoot for 3 more rounds to go until you've completed your HIIT chest training.

Once all rounds are finished, give yourself plenty of time to cool down and stretch out your chest muscles.

3 Ways to Cool Down After HIIT Training

If you're feeling short of breath after an intense workout, that's normal. With short rest periods between a strength-building and cardio-heavy workout, it's easy to feel exhausted.

Regardless of how tired you might feel,it's important to make sure you cool down properly.Doing so can help you recover faster than skipping a cooldown.

Here are 3 ways you can cool down after HIIT training:

1. Walk It Out

Once you finish your sets, take a few minutes to walk around the gym or outside. This will help bring your heart rate back down to normal and give you a chance to catch your breath.

There's no need to go all-out on a post-workout walk, keep a moderate pace.

2. Stretch It Out

Stretching after a workout might not help your recovery or performance, but it feels great.After your heart rate has returned to normal,take some time to stretch out all the muscles you worked during your workout.

Since this workout was heavily focused on your chest and upper body, some static stretches for the chest will push your chest muscles to an extended point, andas you hold that position for 15 or so seconds, your muscles will relax and elongate.

You could also use a foam roller to work out any knots or tension you might be feeling in your chest.

3. Hydrate, Hydrate, Hydrate

Make sure you're drinking plenty of water before, during, and after your workout. This will help your body recover by flushing out toxins and preventing dehydration and cramps.

This is one of the key elements of working out - did you know that you're supposed todrink 7-10 ounces of water every 10-20 minutes of working out?

So fill up your water bottle, you need to hydrate.

Ease Into Your HIIT Chest Workout

Congratulations again if this was your first time either doing HIIT training or this particular workout.

As with anything new, it's important to ease into it and listen to your body.If you need to take a longer break in between sets, that's perfectly fine.

The key is to focus on form and make sure you're using the right weight for yourself. Consistency is important, so make sure you don’t skip chest workouts.While most women still think they shouldn't train their chest - you now know that's a myth.

For a full workout program that encompasses all of your muscles, especially large muscles, then your chest has to be part of the program.

If you're looking to build a bigger, stronger chest, then HIIT training is one of the best ways to do it. And this workout is a great place to start.

Just make sure you give your body the time it needs to recover in between workouts.HIIT training is intense and puts a lot of strain on your muscles, so make sure you're taking at least one day in between workouts to fully recover.