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Train HIIT Like Annie Openshaw | Upper Body Circuit

It’s the summer and we’d all love nothing more than to get in shape and look our best. It‘s not too much to ask, right? Well, with this upper body workout from @annieopenshaw, it might be easier than you think.  

Squash player and fitness enthusiast Annie Openshaw prioritises keeping a positive mindset and giving herself plenty of rest. She also stands by these workout finishers from her guide, that can be done after a day in the gym or you could up the rounds and you have an intense session to get through at home. 

Annie’s Workout 

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FINISHER💦💦I chatted on my story this morning about what my ACCOMPLISH:CUT workouts looks like, but I wanted to go in to a little more details on a post too! There are 5 each week, made up of upper body, lower body and HIIT+core. The upper and lower body days all have two parts to the workout; the first part is resistance focused (using dumbbells), and the second part is a ‘finisher’ aka a sweaty circuits that’s mainly targeted around the area we have just trained. ⠀⠀⠀ I love to get my heart rate up during a workout, and this is the perfect way to end it in my option! Here is a little example of a finisher from an upper body day in the guide! Remember to drop a 💜on this video and save for your next session🙌🏽 ⠀⠀⠀ Workout details📝 3 rounds 30 secs of each exercise Around a 1 min break between rounds ⠀⠀⠀ 1.Commandos 2.Tricep dips 3.Dumbbell jacks ⠀⠀⠀
Outfit is @myproteinuk [ad-in paid partnership] tagged in story/outfit story highlight) + discount code is ‘ANNIE’ for 37% off

A post shared by ANNIE OPENSHAW (@annieopenshaw) on

If you are doing this workout as a finisher after a workout, we recommend that you do 3 rounds of 30 seconds on each exercise. If you are doing this at home start with 5 rounds of 30 seconds on each exercise and build up from there. Remember, between each round have a minute rest before you go all out again. 


These are great for burning out the shoulder and triceps muscle. Furthermore, the plank position will blast those abs during the 30 seconds on.  

  • Assume a plank position with your feet together and arms extended shoulder-width apart. 
  • Drop your elbows to the floor one at a time to be in a standard plank position. 
  • Push back up so your arms are fully extended again. 
  • Do as many reps as possible in 30 seconds and try to resist the urge to push towards your backside.  
  • Keep your body in line and your core tight.    

Tricep Dips 

The ultimate tricep exercise that can be done so many different ways. Going all out on these will be tough but if you push through it will be completely worth it. 

  • Place your hands on the edge of your sofa/bench 
  • Extend your legs out keeping them about hip-width apart.  
  • Lower your body down slowly until your elbows are bent at a 45-degree angle.  
  • Push your body back up at a controlled pace to the start position. 

If you want to make these even harder try adding a weighted vest or place a plate across your legs. 

Plank Jacks 

We can assure you that your abs will be sore after this one. The priority here is to make sure that you keep those straight and in line with your body. 

  • Start in a plank position with both feet straight out behind you. 
  • Brace your core and push your legs outside of your body line – like a jumping jack. 
  • Pause for a second then bring your legs back to the starting position 

If you are struggling with this start off with regular planks to build up some core strength. 

Take-Home Message 

Cardio sucks, but this HIIT circuit for Annie is a nice way to get a hit of cardio and not be stuck on a treadmill for an hour. Cutting weight doesn’t have to be boring tedious cardio, so workout finishers like this are a good way to stop you going stir crazy whilst sat in a spin class. The good thing is this format can be adapted to any skill level and any exercises as long as you work hard and finish the workout. 

Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you’re concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.

Isaac Syred

Isaac Syred

Writer and expert

Isaac has a passion for all things fitness, he's always been interested in football, playing at a high youth level, and has also enjoyed 4 years of competitive kickboxing. Over recent years Isaac has dedicated himself to continually improving in the gym, enjoying both functional fitness and bodybuilding styles of workouts.

He strongly believes that you should always have balance and likes to spend his time at the weekends socialising with his friends.

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