Upper Body Home Workout You Can Do At Home Without Equipment

Train Your Upper Body At Home With These Three Circuits

Being able to sustain this lifestyle is not about going hard once in a while and skip several workouts because of a busy schedule. If you want to succeed in your fitness journey, you will need to have the right workout plan that you can stick to. Here is where a home workout can be useful if you are not able to make it to the gym.

Man doing push ups

Three Intense Circuits

This workout was built to help you target a maximum of muscle groups on your upper body in a short period of time. A circuit is several exercises done in a row without taking a break. This will allow you get great muscle activation and break a sweat.

Three Exercises And Five Rounds Per Circuit

Each circuit will be composed of three exercises performed in a row. Once the three exercises are executed, this is the end of a round. You will have to do five rounds in order to finish a circuit. Depending on your activity level and time restriction, you can perform one, two or the three circuits -- it's up to you!

Short Rest Duration

We will have a short rest duration of 1 minute between each round. This will allow this home workout to be more challenging and to help you burn more calories, which will help you burn more fat on the long run.

The Rep Range To Get Great Results

For this workout we will use a traditional rep range of 8 to 12 reps, which will allow you to get proper results. More info on the different rep ranges.

The Home Workout Without Equipment

The goal of this workout is to use as less equipment as possible. The only thing we will need is something to elevate your legs to do decline push ups, a chair could do the job. Then get something that you can use to elevate your torso in order to do incline push ups.

Woman doing push ups

Do Not Rush The Reps

Since this workout does not involve any weight, it is very important to get the most of each repetition. Make sure you're using the right tempo by slowing down on the negative and hold the contraction to get more muscle activation.

Add Extra Weight

If you feel this workout is getting easier, you could try adding extra weight on movements like push ups. But if you really want to keep progressing by applying the progressive overload principle, we highly recommend you to invest in some equipment or a gym membership.

No Equipment Upper Body Home Workout

Circuit #1

  • (Diamond) Push Ups: 8-12 reps
  • Reverse Snow Angel: 8-12 reps
  • Pike Push Up: 8-12 reps

Circuit #2

  • Incline Push Up: 8-12 reps
  • Pulse Rows: 8-12 reps
  • Tuck Planche: 8-12 reps

Circuit #3

  • Decline Push Up: 8-12 reps
  • Superman: 8-12 reps
  • Prayer Push: 8-12 reps

At home or on vacation, this upper body home workout got you covered!

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