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2 Upper-body Workouts to Torch Fat and Build Lean Muscle

Get sculpted in no time with these challenging routines.

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  • 30 min

  • 4

  • Yes

Woman performing pushup
Matthew Leete / Getty
Woman performing pushup
Matthew Leete / Getty

Upper-body Bootcamp workout by: Krista Stryker, NSCA C.P.T., founder, 12 Minute Athlete

Upper-body Conditioner workout by: Paul Christopher, founder/co-owner, Gravity + Oxygen Fitness, Boca Raton, FL

* For the Upper-body Conditioner timed workout, choose a weight you can complete for the set amount of time. For a longer set, use same or less weight. Use the same following tempo: 1-sec. contraction, 1-sec. negative. Perform as a circuit for 3 rounds, increasing work time of each exercise by 30 sec. each round. Rest 1 min. between each round.

Routine

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Upper-body Boot Camp Workout

Do 3 rounds

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 4

Bodyweight Squat

Equipment
No Equipment
Sets
--
Reps
15
Rest
--
Add stepup at top of squat. Stand with step at side, using a height that challenges you; squat with one foot on floor.
Equipment
No Equipment
Sets
--
Reps
20
Rest
--
Exercise 3 of 4

General Pullup

Equipment
Pullup Bar
Sets
--
Reps
10
Rest
--
Exercise 4 of 4

Burpee Box Jump-Overs

Equipment
Box
Sets
--
Reps
10
Rest
--
Exercise 5 of 4

Side Lunge Sweep

Equipment
No Equipment
Sets
--
Reps
10 per leg
Rest
--
Exercise 6 of 4

Decline Pushup

Equipment
Box
Sets
--
Reps
15
Rest
--
Exercise 7 of 4

Hanging Leg Raise

Equipment
Pullup Bar
Sets
--
Reps
10
Rest
--
Exercise 8 of 4

Plank

Equipment
Sets
--
Reps
20
Rest
--
Add a hip dip to each plank move.

Upper-body Conditioner Workout

Exercise
Equipment
Sets
Reps
Rest
Exercise 9 of 4

Dumbbell Front Raise

Equipment
Dumbbells
Sets
--
Reps
30 sec
Rest
20 sec
bilateral or single arm
Exercise 10 of 4

Dumbbell Lateral Raise

Equipment
Dumbbells
Sets
--
Reps
30 sec
Rest
20 sec
same time or alternate
Exercise 11 of 4

Hand Crossover

Equipment
No Equipment
Sets
--
Reps
30 sec
Rest
20 sec
from knees or toes; walk hands side to side while performing pushups
Exercise 12 of 4

Hanging Leg Raise

Equipment
Pullup Bar
Sets
--
Reps
60-90 sec
Rest
--
Bend knees when raising up. Pronated/palms down, neutral, or supinated/palms up
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