Workout Details

  • Duration: 18 Minutes
  • Calorie Burn: 80-224
  • Difficulty: 5/5
  • Equipment: No Equipment
  • Training Type: Strength Training
  • Video Player: View on YouTube
Body Focus Upper Body

At Home Upper Body Workout - Quick Upper Body Strength Without Weights

Getting a good workout at home when you don’t have any equipment can be difficult if you don’t know where to start. With this at home workout video, you don’t need to worry because we have designed a great upper body workout for you that does not require a single piece of equipment. Just push play and follow along to tire out your arms, upper back, chest, and shoulders.

In this routine we have included a wide range of push ups and other exercises that all target different areas of the upper body. We hit many of the same muscle groups multiple times so even with no extra weight we are able to completely fatigue the upper body muscles to the point where we can get the type of muscle fiber tear that allows for increasing strength in the muscles worked. Don’t be surprised if even those of you who are very accustomed to strength training find this routine very difficult to finish without extra rest.

The structure of this routine is incredibly simple. We are doing four groups of two exercises each. Each exercise is done for 45 seconds then you get a 15 second break to rest and get into position for the next exercise. Each group of two exercises is done in an AB, AB pattern though because we are often hitting the same muscle groups in both exercise this does not count as a super set workout and so will feel much more exhausting. Each exercise will be done for a total of two sets.

Because of how we hit and re-hit the same muscles you may need to take more frequent breaks than with our typical workout routines. Feel free to move at your own pace but do try and keep your breaks quick as to not let your muscles cool down too much between sets. Also because of the structure of this routine you may feel that your form starts to slide quite a bit more, as mine sure did. Try to focus on keeping your form as clean as you can and be sure to drop to an easier version of each exercise (or pause all together) rather than continuing on with a harder version but without proper form.  Proper form is always more important than doing a harder version.

For those of you beasts out there that find this workout too easy, try it again with a weighted vest or using a backpack for extra resistance.

Workout Structure:
- 8 Exercises Total
- Intervals of 45 On & 15 Off
- 2 Sets each in an AB, AB format

- Exercise Mat (optional)

Warm Up and Cool Down:
- None Included

- Staggered Hand Push Up
- Side Push Up

- Single Leg Push Up
- Pike Push Up

- Tricep Push Up
- Supine Push Up

- Regular Push Up
- Tricep Dip

Because this is body weight the calorie burn can vary drastically but even without any equipment you can still get a good workout in. Most people can expect to burn anywhere from 80-224 total calories with this workout.