Upper Body · 20 minutes

20-Minute Upper Body Workout at Home (No Equipment)

  • 20 min
  • 5 moves × 3 rounds
  • No Equipment
  • Advanced

This 20-minute upper body workout builds your chest, back, shoulders and arms for a stronger upper body and better posture. It opens with a short warm-up, moves into a 5-exercise circuit you repeat 3 times, and finishes with a cool-down stretch.

Hit start and the built-in timer calls out every exercise and rest, so you never have to look at a clock. Switch the level below to make it easier or harder.

The workout

  1. Warm-Up

    30s each · no rest

    1. 1
      Arm Circles starting position
      Arm Circles

      Shoulders

      30s
    2. 2
      Step Jacks starting position
      Step Jacks

      Full Body · Shoulders

      30s
    3. 3
      Inchworm starting position
      Inchworm

      Hamstrings · Shoulders · Core

      30s

  2. Main Circuit

    45s work · 15s rest

    Repeat 3× · 60s rest between rounds

    1. 1
      Diamond Push-Up starting position
      Diamond Push-Up

      Triceps · Chest

      45s
    2. 2
      Reverse Snow Angel starting position
      Reverse Snow Angel

      Back · Shoulders

      45s
    3. 3
      Incline Push-Up starting position
      Incline Push-Up

      Chest · Triceps

      45s
    4. 4
      Pike Push-Up starting position
      Pike Push-Up

      Shoulders · Triceps

      45s
    5. 5
      Bird Dog starting position
      Bird Dog

      Core · Back · Glutes

      45s

  3. Cool-Down

    30s each · no rest

    1. 1
      Child's Pose starting position
      Child's Pose

      Back

      30s
    2. 2
      Overhead Triceps Stretch starting position
      Overhead Triceps Stretch

      Triceps · Shoulders

      30s
    3. 3
      Chest Opener Stretch starting position
      Chest Opener Stretch

      Chest · Shoulders

      30s

FAQ

Is a 20-minute upper body workout enough?

Yes. 20 focused minutes with minimal rest is a complete session. Consistency matters more than length: doing this regularly beats an occasional long workout.

How often should I do this upper body workout?

Aim for 2 to 3 times a week on non-consecutive days. Increase the level once the current one feels easy.

Can beginners do this workout?

Yes. The beginner version uses easier exercise variations and longer rest. Move at your own pace, and keep good form over speed. Pause the timer whenever you need to.

Do I need any equipment?

No. Every exercise uses just your bodyweight. A chair, wall or couch is the most you'll need, and a mat makes floor work more comfortable.

Keep going

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Follow one of these multi-week plans to do this routine on a schedule.

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