20 Minute Home Upper Body Workout Routine
Workout Details
Fitness Blender’s 20 Minute Upper Body Workout allows you to effectively tone the chest and arms at home or on the road. This video uses only bodyweight exercises, a mat, and a set of dumbbells. If you don’t have access to dumbbells, you can also easily do all of these movements with a resistance band with a few minor adjustments.
There are six exercises in total, and twelve repetitions each. The video routine consists of three rounds, followed by a short stretching routine for the muscles that you have just used.
You get to decide just how difficult this home chest and arm workout is when you pick the size of the dumbbells that you use during the routine. An ideal dumbbell weight is one that makes it feel difficult to complete the last 2-3 repetitions of a set of any given exercise. However, make sure that you never sacrifice form for a heavier weight as you severely lessen the effectiveness of a move when you don’t execute it properly.
In order to prevent any strains or injuries, always make sure that you have done at least 5 minutes of light cardio to get your muscles warm and ready to train.
Do this routine up to 3 times a week, always giving muscles a day off (or two if they are still sore) for a chance to heal. It is a good idea to strength train an opposite, complimentary muscle group in those “off” days. In this case, you would want to train the lower body the day after doing this particular video.
We estimate that this routine burns 130-175 calories. These numbers are just estimates as many variables factor in, including your lean body mass, body weight, baseline fitness level, gender, and more. You can increase the caloric burn of this workout video by using a weight that is on the heavy side and challenging for you to lift.
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Comments
Should this video be done once in the day or twice?
Love your works, thank you
Just once a day would be sufficient. If you have done this once and are still wanting to work out, switch your focus to your core, or lower body muscles, or do some cardio.
I have been actively following your videos for 3 weeks now, ranging from upper to lower body. I am simply loving it and seeing some change. Do you happen to have more videos on toning the arms? I have a hour glass body type and my problem areas are my arms (especially my triceps), hips, butt and thigh.
We love hearing that people are seeing a difference in their body composition & fitness because of our videos! We are working on some more upper body workouts right now, in the meantime, you might want to try the Curvy Body Workout (it's basically a total body toning routine), the Upper Body Functional Strength Training Workout with Dumbbells, or the Thigh Slimming Pilates Workout. Watch for those new upper body routines in the next few weeks. -Kelli
Hi Kelli thank you for the tips, I will check them out :)
Hi I can't open any of the videos, I already sign up and still are not able to watch any, can you help me? thank you
Jany - You should be able to watch any of the videos on the same page they are embedded on, with or without a membership. Have you tried again?
Another great workout !!seems simple and easy yet effective !!! Thank you.
Love this workout! I was wondering what size weights should I use if I want to tone without the bulk? Currently I've been using 5lb dumbells and doing this workout once a week because I'm scared my arms will look like man arms if I do it too often lol.
(I'm 5'3 and 110 lbs btw)
Ladysafe - Building to much muscle is a common concern among women but you don't have to worry that much. Most women have to actually really work a building enough muscle to get "man arms". To answer you question though, I have found that with most of my female clients they can actually get a way with using up to 15 lbs and still not getting even close to looking manly. In fact most of them that go higher tell me that they get more complements on there arms and shoulders.
I can't watch this video :(
7.18.12 Why is it that my arms are not the same size? One is bigger than the other? The dominant arm is bigger. What exercises should I do so my arms would look balance? Any suggestions are greatly appreciated.
Thanks 😃
@mudafresh89- Try restarting your computer!
@mother goose- That's not too unusual, just make sure to do the same reps and same weight on each side while training.
7.19.12 Thank you for the quick response. Yes, I have been doing the same amount of reps and using the same weights. But yet my arms does not look symmetrical. Could it be my structure and body composition? Hmm😳
Did I really burn any calories? I didn't sweat.
Will this help me firm up my breast somewhat ? Has
Anyone else seen results
@mellisa - Sweat, or lack of, is not necessarily an indication of calories burned.
@mother goose - It could be, but you can change that by making sure to train equally on each side :)
@cupcake - It can help perk up the chest, yes.
what's the reps and sets for each exercise? im a newbie to this website :)
I am a young lady of 190 lbs, how many times should I be working out?
how do you do these exercises with a resistance band?
Thank you so much for these videos! I've been with fitnessblender a few weeks, have lost weight, and I'm starting to see and feel a difference! Bless you guys! :)
Hi I'm a young woman that always had chunky arms. No matter how much weight I lose my arms are still chunky with the nasty elbow fat that's hanging on the back. I just wanted to know if this routine would help? Thank you