20-Minute Upper-Body Cardio and Strength Workout
This Bodyweight Arm Workout Will Toast Your Upper Body and Spike Your Heart Rate
Want to work your upper body but don't have any equipment on hand? Never fear: this 20-minute upper-body cardio and strength workout is all bodyweight — and just six moves, so you can get in, get sweating, and get done fast. Created by Victoria Brown, an Under Armour trainer and certified strength and conditioning coach, this no-equipment arm workout will help you build foundational strength while getting some cardio at the same time. Check it out ahead, and let's get sweating!
20-Minute Upper-Body Cardio and Strength Workout
Directions: Start with this dynamic warmup, then begin the workout. You'll complete each exercise for 40 seconds, followed by a 10-second recovery. Once you finish the last exercise, go back to the start and repeat the circuit for three rounds. Cool down afterward with a full-body stretching routine.
| Exercise Name | Time |
|---|---|
| Shoulder taps | 40 seconds, followed by 10-second rest |
| Press jack | 40 seconds, followed by 10-second rest |
| Bear crawl knee tap | 40 seconds, followed by 10-second rest |
| Forearm plank reach | 40 seconds, followed by 10-second rest |
| Crab to knee or foot | 40 seconds, followed by 10-second rest |
| Break dancer | 40 seconds, followed by 10-second rest |
