20 Minute High Intensity Upper Body Workout To Fast-Track Your Fitness

In the hustle and bustle of modern life, finding time for a workout can be challenging. However, with the right strategy, carving out just 20 minutes of your day can lead to remarkable fitness gains. Particularfly, when it comes to upper body workouts, a high-intensity approach can be incredibly effective in building strength, muscle mass, and endurance.

In this article, we’ll guide you through a 20-minute high intensity upper body workout that delivers maximum gains in minimal time.

Let’s get started!

Benefits of High Intensity Upper Body Workouts at Home

High intensity upper body workouts have gained immense popularity due to their efficiency in burning calories, building muscle, and improving overall fitness. When applied to the upper body, the benefits extend to increased strength, enhanced muscle definition, and improved cardiovascular health [1]. 

• Highly Effective

The effectiveness of a high intensity upper body workout is often measured by its ability to engage multiple muscle groups, provide a challenge, and deliver noticeable results. The 20-minute high intensity upper body workout ticks all these boxes, making it a good choice for those seeking a quick yet impactful routine. 

• No Need of Equipment

Not everyone has access to a full set of gym equipment at home. The purpose of high intensity upper body workout lies in its simplicity and adaptability.  With minimal equipment, you can still achieve a high intensity upper body workout without the need for fancy machines or weights. 

• Variety of Exercises 

From explosive movements like jump squats to rapid-fire punches, each exercise help elevate the heart rate and push the body to its limits. The variety of exercises keeps the workout interesting, preventing boredom and maintaining motivation – crucial elements for any successful fitness journey.

Different Types of Upper Body Workouts at Home

Many individuals prefer working out in the comfort of their homes, and this routine can be easily executed with minimal equipment. No need for an expensive gym membership or sophisticated machinery – just a few essential tools like dumbbells and resistance bands can turn your living room into a personal fitness space.

1. Upper Body Dumbbell Workout at Home

Dumbbells are versatile and accessible, making them an excellent choice for home workouts. This routine incorporates various dumbbell exercises to engage different muscle groups effectively. From classic bicep curls to challenging shoulder presses, the high intensity upper body workout ensures that each muscle is worked efficiently, promoting both strength and endurance.

2. Upper Body Resistance Band Workout

For those who prefer a low-impact yet challenging workout, resistance bands are excellent tools. This routine incorporates resistance band exercises to add variety and intensity to the workout [2]. The bands provide constant tension, activating muscles throughout the entire range of motion and promoting muscle growth. Resistance band workouts are also joint-friendly, reducing the risk of injury.

Recommended Products –

3. Upper Body Circuit Workout

Circuit training involves moving from one exercise to another with minimal rest, keeping the heart rate elevated and maximizing calorie burn. The 20 minute high intensity upper body workout follows a circuit format, ensuring a dynamic and time-efficient session. This approach not only targets different muscle groups but also keeps the workout engaging and mentally stimulating.

4. Upper Body HIIT Workout

High Intensity Interval Training (HIIT) has revolutionized the fitness industry, and for good reason. The 20-minute upper body workout incorporates HIIT principles, alternating between periods of intense effort and short rest intervals. This not only challenges the cardiovascular system but also boosts metabolism, promoting fat loss and improving overall fitness levels [3].

5. Upper Body Fat Burning Workout

Burning excess fat is a common fitness goal, and this high intensity upper body workout addresses it effectively. The combination of high intensity exercises with minimal rest intervals creates a metabolic demand that promotes fat burning. Engaging multiple muscle groups simultaneously increases calorie burn, which eventually contributes to a leaner and more sculpted upper body.

20-Minute Good Upper Body Workout at Home

The following 20-minute high intensity upper body workout is a versatile and efficient solution for those seeking maximum gains in minimal time. 

1. Warm-Up (3 minutes)

Before diving into the high-intensity workout, it’s crucial to prepare your muscles and joints with a proper warm-up. Spend three minutes on dynamic stretches and light cardio exercises such as jumping jacks, arm circles, and jogging in place. This will increase blood flow, improve flexibility, and reduce the risk of injury.

2. Push-Ups (2 minutes)

Push-ups are a fundamental bodyweight exercise that strengthens the chest, shoulders, and triceps. They also engage the core muscles, promoting overall upper body fitness.

• Start with a classic exercise that targets the chest, shoulders, and triceps.
• Perform as many push-ups as you can in 2 minutes, maintaining proper form.
• Focus on keeping your body in a straight line and engaging your core.

3. Dumbbell Rows (2 minutes)

Dumbbell rows involve pulling a dumbbell towards the hip, targeting the muscles of the upper back, including the lats and rhomboids, while also engaging the biceps and forearms.

• Grab a pair of dumbbells and position yourself in a bent-over stance.
• Alternate rowing each dumbbell to target the upper back muscles.
• Keep your back straight and core engaged throughout the exercise.

4. Bench Press (3 minutes)

The bench press is a compound weightlifting exercise performed lying on a bench, involving lowering and raising a barbell to build strength and muscle in the chest, shoulders, and triceps.

• Lie down on a bench with a barbell or dumbbells.
• Perform a controlled bench press, targeting the chest and triceps.
• Aim for higher reps in this time frame, focusing on muscle endurance.

5. Shoulder Press (2 minutes)

The shoulder press, or overhead press, is a weightlifting exercise where you lift a weight overhead, primarily targeting the deltoid muscles in the shoulders. It enhances upper body strength and shoulder stability.

• Use dumbbells or a barbell to perform shoulder presses.
• Keep your core tight and press the weight overhead, targeting the deltoids.
• Control the movement and avoid arching your back.

6. Bicep Curls (2 minutes)

Bicep curls are isolation exercises that involve lifting a weight, typically a dumbbell or barbell, by contracting the biceps. This exercise helps build and tone the muscles in the front of the upper arm.   

• Grab a pair of dumbbells and perform bicep curls.
• Keep your elbows close to your body and control the movement.
• Focus on the contraction of the bicep muscles.

7. Tricep Dips (2 minutes)

Tricep dips are a bodyweight exercise performed on parallel bars, a bench, or other elevated surfaces. This movement involves lowering and raising the body by bending and straightening the arms, effectively targeting the triceps for strength and definition.

• Use parallel bars or a sturdy surface to perform tricep dips.
• Lower your body and push back up, targeting the triceps.
• Keep your shoulders down and chest lifted.

8. Plank (3 minutes)

The plank is a core-strengthening exercise where you maintain a straight position, supporting your body on your forearms and toes. It engages the core muscles, promoting stability and endurance.   

• Finish the workout with a 3-minute plank to engage the core and stabilizing muscles.
• Maintain a straight line from head to heels, and keep your core tight.

9. Cool Down (3 minutes)

After completing the high-intensity workout, spend the final three minutes on a cooldown. Focus on static stretches for the muscles worked, including chest stretches, tricep stretches, and shoulder stretches. This will help improve flexibility, reduce muscle soreness, and enhance recovery.

Conclusion

A 20-minute high-intensity upper body workout can deliver impressive gains for those with time constraints. Remember to adjust the weights and intensity based on your fitness level, and always prioritize proper form to prevent injuries. Consistency is key, so incorporate this workout into your routine regularly to see maximum results in strength, muscle definition, and overall upper body fitness.

FAQs : High Intensity Upper Body Workout

Image/Video Source: Canva

Disclaimer: The health and fitness advice shared on this blog is for informational purposes only. Consult a healthcare professional before making any significant lifestyle changes.