Upper Body · 45 minutes
45-Minute Upper Body Workout at Home (No Equipment)
- 45 min
- 4 moves × 9 rounds
- No Equipment
- Intermediate
This 45-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 4-exercise circuit you repeat 9 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
Warm-Up
30s each · no rest
- 1
Arm Circles30sShoulders
- 2
March in Place30sFull Body · Quads
- 3
Inchworm30sHamstrings · Shoulders · Core
- 1
Main Circuit
40s work · 20s rest
Repeat 9× · 60s rest between rounds
- 1
Push-Up40sChest · Triceps · Shoulders
- 2
Chair Triceps Dips40sTriceps · Shoulders
- 3
Reverse Snow Angel40sBack · Shoulders
- 4
Pike Push-Up40sShoulders · Triceps
- 1
Cool-Down
30s each · no rest
- 1
Overhead Triceps Stretch30sTriceps · Shoulders
- 2
Cross-Body Shoulder Stretch30sShoulders
- 3
Child's Pose30sBack
- 1
FAQ
Is a 45-minute upper body workout enough?
Yes. 45 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