Day 24: 30 MIN TONED ARMS & BACK Workout - With Weights (HIIT IT HARD - The Comeback Challenge)

This 30‑minute upper‑body HIIT workout focuses on arms and back, using dumbbells. It starts with a warm‑up of arm circles, planks, and wrist movements, followed by a series of 30‑second on/10‑second off intervals targeting curls, presses, rows, and push‑ups. The routine then switches to heavier weights for 40‑second intervals, including rows, chest presses, and walking push‑ups. A finisher of alternating curls, tricep extensions, and diamond push‑ups concludes the session, ending with a cool‑down of triceps stretches and chest openers.