Workout Details

  • Duration: 38 Minutes
  • Calorie Burn: 222-333
  • Difficulty: 4/5
  • Equipment: Dumbbell, Exercise Band
  • Training Type: Cardiovascular, Strength Training, Toning
  • Video Player: View on YouTube
Body Focus Upper Body,  Total Body

Fit is Better than Skinny - Upper Body Strength & Cardio Training Workout

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 your very far. It is simply not enough – no matter how badly you think you want it – to motivate you 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 a cookie (or five). In fact, it might make the idea of a cookie 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 a peach or cup of berries – choices that are more nourishing to your body.

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 allows the number on the scale to loop a noose around your neck and steer you however it wants to. 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. You will burn a higher amount of calories if you 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 lean muscle 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 slim and improves your health and overall quality of life.

Fit is a better goal than skinny, but all that really matters is that you are healthy and that you 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!