Looking for a way to build upper body strength while maximizing your workout in a short amount of time? This 7-minute HIIT push-up workout is the perfect solution! Designed to elevate your heart rate and enhance muscular endurance, this session will leave you feeling accomplished and strong.

First up is the "Push-up." This classic exercise engages the chest, shoulders, and triceps while also activating the core. Perform for 40 seconds to work on your form, ensuring your elbows are at a 45-degree angle to your body as you lower yourself down.

Next, we have the "Pike Push-up." This variation shifts more weight onto your shoulders, enhancing your deltoid strength. Position your body in a pike position and work through 40 seconds of controlled movements for maximum effectiveness.

The third exercise, the "Diamond Push-up," targets the triceps, bringing a whole new level of intensity to your workout. Bring your hands close together under your chest to form a diamond shape and push through 40 seconds of effort.

Following this is the "Archer Push-up," which adds a challenging element to traditional push-ups by requiring a greater range of motion. Focus on shifting your weight side to side as you complete another 40 seconds.

The fifth exercise is the "Push-up on Forearm," which provides a solid core workout while maintaining shoulder engagement. Adopt this advanced push-up position for 40 seconds to challenge your stability.

Next, try the "Incline Push-up," which is ideal for developing upper body strength with a modification that’s easier on the shoulders. Find a raised surface, and perform the exercise for another 40 seconds.

Lastly, finish strong with the "Cobra Push-up." This advanced version not only works your chest and triceps but also incorporates the back, offering a comprehensive workout. Focus on fluid movement and control as you complete your final 40 seconds.

In conclusion, this 7-minute HIIT workout is designed for anyone looking to enhance their upper body strength and endurance, all while keeping the workout short and efficient. Add this routine into your weekly training plan for optimal results and improved muscular fitness. Remember to include a brief warm-up before starting and cool down afterward to aid recovery!