Upper Body · 20 minutes

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

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

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
      Inchworm starting position
      Inchworm

      Hamstrings · Shoulders · Core

      30s
    3. 3
      Standing Torso Twists starting position
      Standing Torso Twists

      Core · Back

      30s

  2. Main Circuit

    40s work · 20s rest

    Repeat 3× · 60s rest between rounds

    1. 1
      Reverse Snow Angel starting position
      Reverse Snow Angel

      Back · Shoulders

      40s
    2. 2
      Plank to Push-Up starting position
      Plank to Push-Up

      Triceps · Core · Shoulders

      40s
    3. 3
      Pike Push-Up starting position
      Pike Push-Up

      Shoulders · Triceps

      40s
    4. 4
      Push-Up starting position
      Push-Up

      Chest · Triceps · Shoulders

      40s
    5. 5
      Plank Shoulder Taps starting position
      Plank Shoulder Taps

      Core · Shoulders

      40s

  3. Cool-Down

    30s each · no rest

    1. 1
      Cross-Body Shoulder Stretch starting position
      Cross-Body Shoulder Stretch

      Shoulders

      30s
    2. 2
      Chest Opener Stretch starting position
      Chest Opener Stretch

      Chest · Shoulders

      30s
    3. 3
      Supine Spinal Twist starting position
      Supine Spinal Twist

      Back · Glutes

      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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