20 Minute Home Upper Body Workout Routine


Calorie burn:

125 to 175





Equipment Needed:

Dumbbell, Mat

Workout type:

Low Impact, Strength Training, Toning

Body focus:


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.



03/11/15 1:44pm

I really liked this one, went by quick. I'm sure I'll feel the burn tomorrow!


01/03/15 10:40am

I have yet to invest in a set of dumb bells so I used two bottles of unopened wine for this :) #workoutcomplete


10/29/14 1:58am

I have bought your 8-week program and it is amazing! I can already see the results. Keep it up!

08/06/14 9:19pm



07/22/14 12:21am

Wow, I didn't expect to be able to lift that much weight! I only have dumbbells ranging from 0.5 - 2 kg, but by mixing them up, I was able to use 3.5 kg! Thanks for this great workout!


04/25/14 5:05pm

Hi, I need to build upper body strength and endurance for cross country skiing. Do you have any recommended workouts that I could do besides this one?


04/07/14 6:05am

Hello, i want to gain weight and want my chest, arm and back expand. Which exercise video do you prefer? Is this video ok for me?


02/06/14 4:03pm

Umm.. the video doesn't want to work right, I tried to refresh it and still the same problem. Can some one time me the six exercises please and thank you :D


12/16/13 7:59am

What size dumbells did you use Kelli?


10/15/13 8:14pm

Hello! I love your workouts & have found the to be effective. I have been doing this workout 3x's a week for 3weeks now. I'm wanting to know does this or any other video help with getting rid of bra fat? I walk 4-5 days a week, 45 mins & although its helping it doesn't seem like its enough. I'm not overweight & I have a decent diet. I need some advice please!


02/21/14 12:09pm

You should mix up the upper body workouts and not just limit yourself with this one which would give you better results because it keeps your body guessing.


10/14/13 6:25pm

Love this workout! I only used 5 pound dumbbells for the entire routine this time, but know where I can increase my weight for the next! Thank you, Daniel, for explaining all the exercises in your videoes. I am blind and have to listen and a couple of Kelly's videoes do not have verbal cues or explanations. I just fake my way thru them! But, I love that you do explain and give good cues so I don't have to see to become fit! Thanks! Love this site!


09/09/13 8:16pm

Do you use the same weight for all of these exercises, or a different weight per exercise within this workout?


07/09/13 11:16pm

hi fitness blender, i am new and i was wondering if this video of the upper body will not give me muscles too much, well i mean... not having the arms of a man ;) because my arms are a little bit flat so i just want to lose in this part of my body and if i will not have the arms of a swimmer if i continue.
by the way i love every videos! Thank you to help us ;)


02/21/14 12:07pm

Women don't have the hormones to get "man arms". Weight is good and the more muscle you develop, the higher your metabolic rate will be.


06/26/13 8:19am

8)Wednesday upper body. used 6, 12,15lbs feeling good :) don't be afraid of weights ladies! You'll get results much faster ill up my weights next time.

fitness blender

06/26/13 11:32am

Could not agree with that comment more! Women need to do strength training for shape and to more easily drop fat content (if that is what you are going for) and keep it off. Way to go Cinthyabonita!


06/21/13 6:01pm

Hi Fitness Blender... awesome workout as usual , i have been struggling with my upper body for quite sometimes specially my pecs & my shoulder, my pecs never seem to grow any stronger , my question is actually how so i bulk my pecs & my shoulder ... i am not afraid of having muscles in my upper body, actually i'd love to ... any recommendation on how much weight, no. of reps/set .. or even the frequency of doing the exercise
Thank you :)


04/18/13 2:51pm

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


04/17/13 7:58pm

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! :)


03/04/13 12:03pm

how do you do these exercises with a resistance band?


01/03/13 12:16pm

I am a young lady of 190 lbs, how many times should I be working out?


09/24/12 12:14am

what's the reps and sets for each exercise? im a newbie to this website :)

fitness blender

08/09/12 2:03pm

@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.


08/09/12 9:13am

Will this help me firm up my breast somewhat ? Has
Anyone else seen results


07/21/12 7:55am

Did I really burn any calories? I didn't sweat.

mother goose

07/19/12 2:06pm

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😳

fitness blender

07/18/12 11:53pm

@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.

mother goose

07/18/12 5:14pm

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 😃


05/09/12 9:30pm

I can't watch this video :(

fitness blender

04/29/12 2:52pm

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.


04/29/12 1:45pm

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)


04/27/12 6:00am

Another great workout !!seems simple and easy yet effective !!! Thank you.

fitness blender

04/10/12 10:45am

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?


04/09/12 8:52pm

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


03/08/12 2:54am

Hi Kelli thank you for the tips, I will check them out :)

fitness blender

03/05/12 9:39am

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


03/02/12 11:58pm

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.

fitness blender

12/09/11 9:18am

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.


12/09/11 5:00am

Should this video be done once in the day or twice?
Love your works, thank you

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