In just 20 minutes you can get a full upper body workout that both builds muscle and burns calories. This upper body blast consists of 4 rounds of 5 moves. You’ll target your shoulders, triceps, and biceps. The planks will also give you a little bit of an ab workout to help round things out.
Try completing this routine two times per week, doing cardio and weight lifting on other days.
What You’ll Need: a light set of dumbbells (5-10 lbs.), a bench or chair, a gym timer (free apps are available for download, and a mat to lay on the floor.
What to Do: Perform each exercise for 45 seconds, resting for 15 seconds in between each exercise. Complete all moves and repeat for a total of 4 rounds with no break in between rounds.
Below, we’ve included videos showing how to perform each move. Using proper form helps prevent injuries and ensures you’re getting the most out of your workout.
1. Squat to Shoulder Press
2. Tricep Extensions
3. Tricep Dips (using bench or chair)
4. Up & Down Plank
Squat to Shoulder Press
Up & Down Plank