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 below and let's get sweating!
20-Minute Upper-Body Cardio and Strength Workout
Directions: Start with this dynamic warm-up, 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
1Shoulder Tap
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Begin with both hands firmly planted on the mat slightly further than shoulder-width distance apart. Your legs should be extended behind you and you should be resting on the balls of your feet.
Lift your right hand up off of the ground to touch your left shoulder, ensuring that you brace your abdominals to keep your hips parallel to the floor. Lower your right hand back to the ground to return to the starting position.
Repeat the same movement, this time lifting your left hand up and off the ground and touching your right shoulder. Lower your left hand to the ground and return to the starting position.
Be sure to keep your hips square to the floor (your hip bones should always be pointing down toward the ground) at all times.
This counts as one rep. Complete as many reps as you can with proper form in 40 seconds, followed by a 10-second rest.
1 / 6
2Press Jack
Image Source: POPSUGAR Studios
Start standing with your feet hip-width apart. Bend both arms so that your fists are at your armpits. Your chest should be lifted and your abs pulled in toward your spine.
Jump both feet out to the sides and land lightly while simultaneously driving both arms into the air.
Jump your feet back in to hip-width apart as you lower your hands back to your chest.
This counts as one rep. Complete as many reps as you can with proper form for 40 seconds, followed by a 10-second rest.
2 / 6
3Bear Crawl Knee Tap
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Begin on all fours with your hands directly below your shoulders and your knees beneath your hips. Keeping your core engaged and your back flat, lift your knees so they're hovering over the mat.
Bring your right hand back to tap your left knee, keeping your left toes on the ground. Return your hand and foot to the mat, then alternate, tapping your left hand to your right knee.
This counts as one rep. Complete as many reps as you can with proper form for 40 seconds, followed by a 10-second rest.
3 / 6
4Forearm Plank Reach
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Come into a forearm plank position. Your shoulders should be over your elbows and your ankles over your toes, with your body in a straight line from feet to head. Place your feet about hip-width apart for stability and pull your abs toward your spine.
Shift your weight slightly onto your right elbow and extend your left arm all the way out to tap the floor in front of you. Keep your back flat and try not to rock your hips or torso to the side.
Put your left arm back down and come back to the starting position, again keeping the side-to-side rocking to a minimum.
Repeat on the other side, tapping the ground with your right hand.
This counts as one rep. Complete as many reps as you can with proper form for 40 seconds, followed by a 10-second rest.
4 / 6
5Crab to Knee or Foot
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Start sitting on your mat with your legs bent in front of you and your arms behind you, palms flat on the ground and fingers pointing away from your body.
Lift your butt a few inches off the ground, squeezing your glutes and pulling your core toward your spine.
Lift your left foot off the ground and extend your leg, bringing it towards you as you simultaneously reach your right hand toward your left foot. Tap your left foot with your right hand or get as close to it as you can while keeping your butt and core lifted. To modify, keep your left leg bent and touch your knee instead.
Set your left foot and right hand back on the ground but keep your butt in the air.
Repeat on the other side, tapping your right foot or knee with your left hand.
This counts as one rep. Complete as many reps as you can with proper form for 40 seconds, followed by a 10-second rest.
5 / 6
6Break Dancer
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Begin on all fours with your hands directly below your shoulders and your knees beneath your hips. Keeping your core engaged and your back flat, lift your knees so they're hovering over the mat.
Lift your right hand and left foot off the floor, simultaneously turning your torso to the right and kicking your left foot underneath you and across your body.
Continue to swing your leg all the way through, pivoting on your bottom left hand and bringing your right hand toward your chest. Make sure to keep your core braced throughout. Take your time; this should all be done in one fluid movement.
Spin back toward the ground, placing your right hand and left foot back on the ground as you return to the starting position.
Repeat on the other side, lifting your left hand and kicking your right foot through.
This counts as one rep. Complete as many reps as you can with proper form for 40 seconds, followed by a 10-second rest.
