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Sweaty, Fast-Paced Upper Body Strength & Cardio Training Workout

38 Min • Upper Body, Total Body
  • View on YouTube
    • Training Type Cardiovascular, Strength Training, Toning
    • Equipment Dumbbell, Exercise Band
    • Membership Free


    Get ready to sweat with this fun, fast-paced upper body workout. We will be moving between sets quickly, with short breaks and cardio intervals woven throughout. Do the best that you can and always remember that it's okay to stop and take extra breaks when you need them.

    We believe that you can improve your health and your chances of reaching an ideal bodyweight by simply switching your focus from the goal of weight loss, to increasing the overall wellbeing and strength of your body.

    Having the standalone goal of weight loss is not going to get you very far. Weight loss & weight loss alone is ultimately not a great long term motivator to make the right food & activity choices, day in and day out.

    For example, if you are craving something sweet, a weight loss goal is not likely going to deter you from reaching for cookies over a healthier option. In fact, it might make the idea of cookies or any other “forbidden food” even more appealing. However, if you have made good health your ultimate goal you are going to be far more likely to turndown the processed treat in exchange for healthier choices that are more nourishing to your body. Not that we have anything against cookies - moderation is key!

    The same goes for working out; burning calories is great but if that’s all you’re in it for, you are going to quickly lose interest and be more likely to start skipping workouts or quitting all together. If you set goals of increased strength, flexibility, endurance, speed, or the ability to keep doing the things that you love (dominating a sport, hiking, playing with your children or grandchildren, etc) you are setting yourself up for a lifetime of healthy activity and a body that stays both capable and lean.

    Weight loss is an empty goal and it can allow the number on the scale to occupy more of your energy and attention than it should. Even if you desperately need to drop weight for your health, set your sights on achieving a healthy body and the weight loss will follow naturally.

    This Upper Body Strength Training Workout with bodyweight cardio intervals is perfect for catapulting yourself into good shape. Because of the cardio training, it drastically increases the calorie burn of the workout, and the lean muscle you can build during the weight lifting reps is something that can give you a lasting metabolic increase.

    The upper body workout tones and targets the chest, biceps, triceps, latissimus dorsi, rhomboids, deltoids, and trapezius. The cardio exercises are dynamic in that they target many (or most) muscle groups simultaneously. Glutes (a group of 3 muscles that make the “butt”), hamstrings (backs of thighs), quadriceps (front of thighs), calves, abdominals, lower back, and obliques are just a few of the major muscles that are engaged.

    Make sure that you choose a weight to lift that challenges you. The exact amount that you lift is going to depend on your own strengths, and it will likely vary according muscle groups, motions, and maybe even sides of the body. Aim to do even ranges of motion, reps, and weight on each side of the body.

    All you are going to need for this workout is a set of dumbbells, but you can get resourceful and creative if you don’t have any on hand. Kettlebells and resistance bands are the best runner up choices. You wont need a timer of any sort because we do real time workouts – we are working along with you the whole time.

    Routine Structure
    6 Combos; each consisting of 30 seconds of a bodyweight cardio exercise, plus an upper body strength training exercise.

    30 Seconds Cardio
    14 Repetitions of an Upper Body Exercise
    X 2

    There are two rounds total in this 37 minute routine.

    Printable Workout
    Lateral Hop & Holds
    Bicep Curl

    Press Jacks
    Tricep Extension

    Jumping Jacks
    Chest Press

    Lateral Hops
    Reverse Fly

    Sumo Squats + Jump
    Ventral Raises

    Jumping Oblique Twist
    Dumbbell Pullover

    How many calories does this Fitness Blender Workout burn?
    We estimate that this routine can burn 6-9 calories per minute, or 222-333 calories. The wide fluctuation is due to variables such as gender, bodyweight, fitness level, exertion level, lean body mass, and more.

    If you want to max calorie burn from this workout, be willing to push yourself in both the intensity & speed that you apply to the bodyweight cardio, and the amount of weight that you lift for the upper body exercises. Challenge yourself by lifting a weight that feels difficult to lift by the last few reps of each set (without sacrificing form, of course).

    Remember; don’t be shy of heavy weights! Aside from the fact that building muscle and strength is functional, improves health, and looks great, it also helps increase your resting metabolism (meaning you burn calories at a higher rate, even while you aren’t working out). It makes it easier to stay at a healthy bodyweight and improves overall quality of life.

    The most important thing is that you aim for health, and appreciate your body, no matter it’s shape or size. You can be "thin" or "thick" and still be healthy - it all depends on what's best for your body; aim for healthy!