If you're new to HIIT or treadmill workouts, start with a less intense routine. For example, you could try a 30-second sprint at 6–7 mph, followed by a 1-minute walk at 3–4 mph, repeated 5–10 times. My own personal HIIT session: 5 minute warmup at 3.5 setting incline of 6. Setting of 8 for 20 seconds. 40 seconds at 3.5. Repeat 8-10 times.

The upright row is a versatile shoulder exercise that targets the delts and trapezius. This simple movement is very effective at stimulating hypertrophy, improving pulling mechanics, and building strength for rows, deadlifts, and pull-ups. Turn your attention to Olympic Weightlifting, and upright rows will help train you to keep the bar close to your body—a skill required for cleans and snatches, but much easier said than done, especially if you’re new to lifting! Usually performed using a barbell or an EZ bar, the upright row can feel awkward at first, but it's worth including in your shoulder workouts if you want to increase size and strength. You can also perform the upright row using two dumbbells, which allows you to use one arm at a time and even out any muscular imbalances. Primary Muscles Worked: Lateral delts & Traps Secondary Muscles Worked: Front Delt & Biceps

Also known as Russian twists, the seated trunk rotation works all abdominal muscles, including your obliques. Remember to brace your core muscles to protect your lower back and spine. You can modify the move by keeping your feet on the floor. Here's how to complete the seated trunk rotation: 1. Sit on your butt with your knees bent and feet flat on the ground. Lean your torso back at a 45 angle to the floor. 2. Hold a dumbbell or medicine ball with both hands. 3. Lift your feet, crossing them at your ankles and balancing on your butt. 4. Twist your torso to the right, and touch your dumbbell to the ground next to your body. 5. Twist back over to the left, touching the weight to the left side of your body.  6. Repeat back and forth, all while balancing with your legs and torso raised off of the ground. 7. Work up to completing 50 rotations in each set. You can split it into five groups of 10 with a brief rest between sets.

Why: Isolating the muscles of the quads can be difficult without specific machinery, but by simply holding a dumbbell between your feet whilst siting on a box or a bench you’re able to work solely on ‘knee extension’, the primary function of the quadriceps. High rep sets are a great finisher after squats and lunges for maximum growth. How: Sit on a box or bench, with your back straight and a dumbbell between your feet. With your knees at a 90 degree angle, extend your legs so that they're straight and parallel with the ground. Ensure that the rest of the body remains stationary. Pause for a second before slowly lowering the weight back to the original position, ensuring that you do not go past the 90-degree angle limit.

Upright rows are a great exercise to add to your traps muscle workout routine. They build strength and mass in your traps and challenge your anterior and rear deltoids. The upright row is also an essential part of the clean and press, so if you're an Olympic lifter, isolating this movement may help you throw more weight above your head! If you struggle with shoulder pain, this exercise may be one to avoid. Even if you don’t, focusing on your form is essential for these. Start light, concentrating on the muscular contraction in a higher rep range whilst you master the movement. How To Do Upright Rows: 1. Load up the barbell (or EZ bar) with a light-to-moderate weight. Grip the bar in an overhead grip, shoulder width apart and hold it in front of your thighs, arms extended. 2. Take a breath in, bracing your core and squeezing your glutes. Driving your elbows up towards the ceiling, bending your arms to bring the bar up to your chin. Keep your shoulders and elbows pinned back. 3. Once your hands are above your shoulders, pause, squeezing your upper back, then slowly lower the weight back down to the starting position. Repeat.