Efficient 15-Minute Workout to Build Upper Body Strength Without Weights

No need for fancy equipment or long workout sessions to strengthen your upper body effectively. Take this challenging upper body workout session from Trainer of the Month Club as an example, designed to get you in and out of the workout in just 15 minutes.

Coach Kat Atienza, co-owner of Session, leads you through eight powerful exercises that will make you feel the intensity without realizing you are working out. Atienza explains, “We will do two sets of four exercises each, working for 30 seconds on and 15 seconds off.” Ready to begin? Grab a towel and join in this brief yet impactful upper body strength routine below.

Set 1

Complete the set twice before moving on to set 2.

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Hand release push-ups: These are similar to regular push-ups but more challenging. Begin in a high plank position, lower your body under control, release your hands off the floor, then reposition them and push yourself up. For a modification, drop to your knees. Repeat this movement for the duration of the allotted time.

Tricep dips: Sit on the mat with bent knees and feet flat on the floor. Lift your hips up as if getting into a crab position, then use your triceps to lower and lift your body. Inhale on the way down and exhale when pressing up. Repeat until time is up.

Rotational push press: This targets your obliques and upper back. Stand in a squat stance, rotate your body while reaching one arm up and the other down. Ensure optimal rotation by turning your toe. “Imagine raising the roof with your hand,” Atienza cues. Perform the first round on one arm and switch for the second round.

Plank to downward dog toe touch: Transition from a high plank to a downward dog position. Touch opposite hand to opposite ankle, return to plank, and switch sides. Alternate sides until time is complete.

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Set 2

Repeat the set twice.

Lat pull-downs: Using a towel, kneel and hold each end overhead. Engage your core, bend your elbows, and pull the towel down behind your head, then return it upwards. Repeat until the set time is up.

Pike push-up: In a downward dog position, lower your body as in a push-up, engaging both pushing and pulling motions.

Plank row to rotational press: In a high plank with wide-set feet, row one arm in and press it up while rotating your body. Complete repetitions on one arm before switching to the other for the next round.

Laying pullover:   For this final towel-assisted move, lie on your back in tabletop position with feet up. Create tension on the towel by lifting your arms and pulling it overhead. Repeat until time is up.

Featured Image by Marta Wave via Pexels