Work smarter, not harder! Push ups, shoulder presses, rows, and flyes. Simplify your arm routine with this fast upper body workout that has the effectiveness of a 45-minute gym session.

This week, we’re bringing you a series of HIIT workouts scientifically designed to deliver results in a short period of time. A recent study conducted at McMaster University found that these simple 10-minute HIIT workouts delivered the same benefits as a continuous 45-minute exercise session. You can read more about the study here. These findings are significant because they show how HIIT can help you stay in shape without investing long hours at the gym.