30-Minute Upper Body Cardio Workout

You shouldn’t have to spend hours at the gym to see results. With this 30-minute interval routine you can get a full upper body workout that’s more effective than an hour of lifting. This upper body cardio workout combines moves that target the biceps and shoulders with heart-pumping cardio moves that torch calories.

For this workout, you’ll have three sets of three moves each. You’ll need a set of dumbbells for shoulder presses and bicep curls. Choose a weight that’s challenging. You should feel your muscles starting to burn towards the end of the time limit. Push yourself to work harder and faster with this upper body cardio workout and you’ll see results in no time!

What You’ll Need: a light to medium set of dumbbells (5-10 lb.), a gym timer (free apps are available for download), and an optional mat to lay on the floor.

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What to Do: Set your timer for 45 seconds of exercise and 15 seconds of rest. For each set, cycle through the moves for a total of 3 rounds with no break in between rounds. Rest for 60-90 seconds and move on to the next set.

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.

Set 1
1. Front Kick Jab Cross (Right Side)
2. Front Kick Jab Cross (Left Side)
3. Push-Ups

Set 2
1. Mountain Climbers
2. Squat to Shoulder Press
3. Up & Down Planks

Set 3
1. Dumbbell Bicep Curls
2. Squat to Shoulder Press
3. Push-Ups

Front Kick Jab Cross

Push-Ups

Mountain Climbers

Squat to Shoulder Press

Up & Down Planks

Dumbbell Bicep Curls

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