SPOTEBI

At Home Workouts For Women

  • Home
  • Exercises
  • Workouts
  • Recipes
  • Plans
    • Beginner
    • Bikini Body
    • Fat Loss
  • Calculators
  • Shop
    • Cart
  • Login
  • Exercises
  • Workouts
  • Plans
  • Poses
  • Flows
  • Calculators
  • Freebies
  • Motivation

20-Minute Upper Body Bodyweight Workout

Want to train your upper body but have no workout equipment? No problem, this 20-Minute Upper Body Bodyweight Workout is made for you. It helps you tone and defines your upper body from the comfort of your living room and without a single piece of equipment!

20-Minute Upper Body Bodyweight Workout

Want to train your upper body but have no workout equipment? No problem, this 20-Minute Upper Body Bodyweight Workout is made for you! https://www.spotebi.com/workout-routines/20-minute-upper-body-bodyweight-workout/

Description: Repeat this circuit 2 times and rest for 60 seconds between sets.

Equipment: no equipment

WARM UP & COOL DOWN
  • warm up

  • cool down

20-Minute Upper Body Bodyweight Workout Instructions

1. Big arm circles: 30 seconds + 30 seconds. Stand with your feet shoulder-width apart. Raise and extend your arms to the sides, without bending the elbows. Slowly rotate your arms forward, making big circles. Complete a set in one direction and then switch, rotating backward.

2. Double leg donkey kicks: 45 seconds. Start in downward dog pose with your arms and legs straight and your hips up and back. Push off with your toes, kick your legs up and bend the knees. Land on your toes with your knees slightly bent. Repeat for 45 seconds.

3. Half squat jab cross: 60 seconds. Start in an athletic position, with your feet shoulder-width apart, knees slightly bent and your hips low and back. Bring your arms up, so that the palms of the hands are facing the sides of your face. Push your left arm out in a punching motion and then return to the starting position. Push your right arm out and keep switching sides quickly.

4. Inchworm: 60 seconds. Bend over and touch the floor with the palms of your hands. Walk your hands out, as far as you can while keeping your legs straight, and pause. Walk back up to the starting position and repeat until the set is complete.

5. Speed bag punches: 60 seconds. Stand with your knees slightly bent, raise your elbows to shoulder level, and keep your hands at eye level. Shift your weight to the right leg and rotate your right forearm twice. Then shift your weight to the left leg and rotate your left forearm twice. Keep switching sides for 60 seconds.

From the Shop

Monthly Membership
Monthly Membership

6. Asymmetrical push up: 30 seconds + 30 seconds. Start in a push up position with your legs extended back and the hands below the shoulders. Place your left forearm on the mat, with the elbow directly under the shoulder, and start bending your right elbow until your chest is just above the floor. Push back to the starting position, repeat for 30 seconds, and then switch sides.

7. Ankle tap push ups: 45 seconds. While in a push up position, start bending your elbows and lower your chest until it’s just above the floor. As you push back to the starting position, lift your hips, and touch your left ankle with your right hand. Return to the push up position and repeat on the opposite side. Keep alternating sides until the set is complete.

8. Cobra lat pulldown: 45 seconds. Lie on your stomach with your legs and your arms fully extended. Raise your upper body, bend your arms and bring your shoulder blades together. Lower your upper body and extend your arms. Repeat for 45 seconds.

9. Butterfly dips: 45 seconds. Sit on the mat with your feet together, place your hands behind you with your fingers facing forward, bend your knees and let your thighs fall open. Straighten your arms as you press your hips up and bring both knees together. Bend your elbows and lower your body back to the starting position. Repeat until the set is complete.

10. Arm swings: 60 seconds. Stand up straight with your knees slightly bent, your feet shoulder-width apart and your arms stretched horizontally to the sides. Cross your arms at the front and then quickly bring them back as far as you can. Repeat this back and forth movement for 60 seconds.

Workout Video

Workout Routine Interval Timer

Music Playlist

Click here to open Spotify in a new tab.

Calorie Calculator

Enter your weight to find out how many calories you can burn doing this 20-minute upper body bodyweight workout:

Popular Workouts

Full Body Workouts

20-Minute Metabolism Boosting Workout

The secret to burning calories and ultimately losing weight is to maximize the efficiency of your energy systems. This 20-Minute Metabolism …

Lower Body Workouts

Legs, Booty & Cardio Bodyweight Workout

Work your legs and booty from all angles with this 29-minute bodyweight workout. A lower body and cardio routine that will help you sculpt long and lean muscles and burn off body fat …

Core Workouts

Belly Fat Burner Workout For Women

Flatten your abs and blast calories with these 10 moves! A belly fat burner workout to tone up your tummy, strengthen your core, and …

New Beginnings Challenge
8-Week Workout Plan
Start fresh with a fitness program that’s easier than you might think! The New Beginnings Challenge is an 8-week workout plan with only four workouts per week, so you can effortlessly get in shape at home!
START HERE

Join The Team!

Subscribe to our newsletter and receive our 1-week SlimDown ebook for FREE, delivered straight to your inbox!

Health & Fitness Programs

  • Beginner Edition / @spotebi

    Beginner Edition
  • Fat Loss Edition / @spotebi

    Fat Loss Edition
Boost your metabolism, d-stress, lose body fat and tighten your body at home or while traveling. Choose the fitness program that's right for you and start today!
  • Email
  • Pinterest
  • YouTube

Join The Team!

Subscribe to our newsletter and receive our 1-week SlimDown ebook for FREE, delivered straight to your inbox!

New Beginnings Challenge

8-Week Workout Plan

Start fresh with a fitness program that’s easier than you might think! The New Beginnings Challenge is an 8-week workout plan with only four workouts per week, so you can effortlessly get in shape at home!

START HERE

Helpful Links

  • shop
  • cart
  • account
  • my plans
  • home
  • Featured Recipes

    Chicken Cheddar Stuffed Portobello Mushrooms / @spotebi

    Finely chopped red bell pepper and parsley add color to these Chicken … [Read More...]

    Mushroom, Spinach & Crumbled Feta Pie / @spotebi

    Impress your family and friends with this Mushroom, Spinach, and … [Read More...]

    Sun-Dried Tomato & Olives Cornbread / @spotebi

    This Sun-Dried Tomato & Olives Cornbread is our take on the … [Read More...]

    Premium Membership

    Online Membership Pack

    Commit to a healthy new lifestyle and become a premium member of our website. Gain access to all workout plans, recipes, and browse our website ads-free and without restrictions. Focus on yourself and make your future a healthy one!

    GO PREMIUM

    Workout Plans

    The Beginner Edition / @spotebi

    8-Week Beginner & Intermediate Workout Plans

    The Bikini Body Edition / @spotebi

    8-Week Bikini Body Workout Plan

    Looking For Something?

    Helpful Links

  • HOME
  • SHOP
  • TERMS
  • CART
  • PRIVACY
  • LOGIN
  • CONTACT
  • ACCOUNT
  • SUBSCRIBE
  • MY PLANS
  • Don’t Miss a Thing!

    • Email
    • Pinterest
    • YouTube

    Copyright © 2023 Spotebi - All rights reserved