Upper Back, Arms, and Chest Workout – 23 Min Tabata Upper Body Workout

Workout Details

Twenty-second active intervals sound like a piece of cake, but after three times through with these exercises your muscles will be burning.

Research has shown that 20 seconds of maximal exertion is the most that the body can take before it’s capacity to sustain that effort (particularly with proper form) starts to drop severely. The combination of the short duration of effort with a short rest interval increases your ability to sustain that maximal effort, which in turn allows you to burn calories at a continuously elevated rate.

Workout Structure
-3 Minute warm up
-6 Upper body exercises done in a Tabata format

Printable Routine

Warm Up Cardio – 1 Minute of each
-High March
-Tap Jacks
-Side Toe Touch Lunges

Tabata Routine: Upper Back, Arms, and Chest Workout
20 Seconds Active, 10 Seconds Rest; 3 Times

Bicep Curls – Isolate your biceps with this simple move, make sure that you use perfect form in order to make this exercise effective.

Tricep Extensions – Get rid of flabby arms with this tricep toning exercise that also incorporate the upper shoulder (deltoid) muscles.

Reverse Flys – Great for strengthening the rear deltoid & rhomboids (across the shoulder blades).

Chest Flys – For improving the strength and tone of the pectorals and bicep muscles.

Pullovers – Latissimus dorsi, tricep, and chest are all engaged during this move.

Overhead Presses – For deltoids & triceps.


How many calories does this burn?
We estimate that you can burn 5-10 calories per minute of this workout, or 115-230 calories.

We know that’s a huge variance, but it’s because the number of calories burned is largely going to depend on how heavy of a weight that you choose to use. Choose a weight that makes it hard to complete the last few reps of each 20 second interval. By the third interval, you should be struggling to lift that weight – however, do not give up proper form of the exercise.

Women; do not be afraid to lift a heavy weight that challenges you. As mentioned above, if you choose a heavier weight you’re going to be burning calories at a higher rate, as well as building lean muscle (which bumps up your calorie burn even while you are resting). Because of the lack of certain hormones, women have to try very hard to “bulk up”, and often have to take supplements. Do not avoid lifting heavy weights in an attempt to stay “thin” as it will only end up making it harder to stay lean in the long run.

Make sure that you do a cool down & stretch after you finish this workout.

Comments

natara Blender Account

Thanks for these videos, they keep me constantly working out! Just wanted to ask what weights would you recommend for women wanting to tone and not build? I'm not afraid of the weights, just don't know where to start

kmayer33 Blender Account

Very cool routine. How about a Tabata routine for the waist?

fitness blender Blender Account

@Natara - Women can't "build" or bulk up without some serious lifting and/or hormone therapy. Don't rip yourself off of a faster metabolism by lifting light weights for fear of adding size. Lift a weight that feels really challenging by the last 2-3 reps of a set. @Kmayer - Good idea, I'll add it to the list.

sweettoothrunner Blender Account

YES! Tabata routine for the waistline! :) Thanks in advance FB!

liabia Blender Account

I love this new workout! I just added this to my routine last week and already see a difference in my arms. I have started a few of your workout videos a month ago and am seeing a difference throughout my body. I have been telling my friends and family about your website, thank you so much for having such great workout videos.

fitness blender Blender Account

@Liabia - Thank you for telling your friends & family about us, that really helps us grow, which means more workouts for you guys ;)

zettaguado Facebook Account

AWESOME workout! Thanks!

neverquit Blender Account

This is my favorite strength video, I wish you'd do an updated version with calorie counter, timer, etc. More exercises with simple dumbbells please!

mihaela.stancescu.5 Facebook Account

Great workout, thank you so much!

rbramkamp Blender Account

What is the typical weight that you use for each exercise on here? I loved this exercise but I was never sure around what weight class I should be in for each one. I know every body is different but I kind of want to go off what you do to get an idea where I should be at. Thank you so much! I love your videos!

bkeith Blender Account

I did this today. Great workout as most are. You guys rock!

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