Upper Body Cardio Circuit Workout

If you’re short on time for lengthy workouts but still want to tone your upper body, try this quick cardio circuit workout. It only takes about 30 minutes and focuses on strengthening your chest, back, shoulders, and arms.

Each exercise in this routine involves movements that work multiple parts of your body, which also helps to get your heart pumping. This means you’ll burn more fat and calories while doing the exercises. The workout moves fast, so you’ll accomplish a lot in a short amount of time.

To do this workout, you’ll need some dumbbells of different weights, a barbell, a resistance band, a weighted medicine ball, and a step or platform. You’ll also want a timer, like the one on your phone or fitness watch, to keep track of how long each session lasts.

Mountain Climbers

Mountain climbers are more than just an exercise; they’re a dynamic way to kickstart your circuit. When you ramp up the pace, you’re not only boosting your heart rate but also engaging your core, arms, and legs in a full-body workout. The beauty of mountain climbers lies in their simplicity and effectiveness. 

Here’s how to do it:

• Begin in a pushup position on the floor.
• Alternate bringing your knees towards your chest, mimicking a running motion.
• Aim to move as fast as possible while maintaining proper form.
• Repeat this movement for 60 seconds.

To make it more challenging, iIncrease your pace. As you speed up, you’ll notice your core engaging more intensely.

Med Ball Push Ups

Introducing a medicine ball into your push-ups introduces instability, forcing your muscles to work harder to maintain balance. This added challenge engages more muscle groups, especially your core, enhancing the exercise’s overall effectiveness. 

But the real magic happens when you start switching the medicine ball from one hand to the other. This not only tests your coordination and balance but also keeps your muscles guessing, leading to improved strength and endurance over time.

Here’s how to do it:

• Begin in a pushup position, with options for beginners to lower their knees to the floor and for intermediate to advanced exercisers to be elevated on their hands and toes.
• Place a medicine ball under one hand.
• Lower your body into a pushup, then push back up.
• While pushing back up, roll the medicine ball across the floor to the other hand and place it underneath.
• Repeat this process, alternating the side of the medicine ball with each pushup.
• Do as many repetitions as possible within 60 seconds.

No medicine ball? No problem! Simply perform push ups without using the medicine ball.

Front Lunge With Chest Press

When you combine a front lunge with a chest press, you’re doing more than just working out your legs and chest. You’re creating a compound movement that requires coordination and balance, engaging multiple muscle groups simultaneously. 

Adding a resistance band to this exercise amplifies the benefits, introducing an element of resistance that your body must work against. This not only strengthens your chest and leg muscles but also challenges your core and stability. 

Here’s how to do it:

• Start by standing with a resistance band anchored behind you at chest height.
• Take a step forward into a lunge position while simultaneously pressing one arm forward as if performing a chest press.
• Return to the starting position by stepping back.
• Repeat this movement 20 times, alternating sides with each lunge.

No resistance band available? Just do lunges without the band to maintain an elevated heart rate.

Jumping Jacks With Lat Pulls

Jumping jacks are a staple in cardio routines, known for their simplicity and effectiveness in getting your heart rate up. But when you add a resistance band to the mix, the exercise takes on a new dimension. The resistance band forces your latissimus dorsi (the broadest muscles of the back) to engage more intensely as you pull the band apart. 

This not only works your back differently but also ensures that a simple cardio exercise now tones and strengthens your upper body.

Here’s how to do it:

• Hold a resistance band in both hands overhead.
• Get ready to do jumping jacks.
• As you jump your feet out, simultaneously bring your arms down and wide, spreading them out to your sides.
• Feel your back muscles, especially the latissimus dorsi, engaging as you do this.
• Jump your feet back together and return your arms overhead.
• Repeat this sequence for 60 seconds.

No resistance band available? Just skip this exercise, or you can use a towel or a jumping rope as an alternative.

Barbell Bent-Over Row

The barbell bent-over row is a testament to the power of form and precision. It’s an exercise that targets the muscles in your back, arms, and shoulders. 

The key to reaping the benefits of this exercise while protecting your back lies in maintaining a strong, stable core and a neutral spine throughout the movement. This engages not just the target muscles but also involves the core, enhancing posture and strength.

Here’s how to do it:

• Stand with your feet hip-distance apart and your knees slightly bent.
• Hold a barbell with your hands shoulder-width apart, relaxed below your shoulders.
• Bend forward at the hips until your upper body is parallel to the floor.
• Keep your abs engaged and aim to maintain a long and flat back.
• With your upper back muscles engaged, pull the barbell towards your chest.
• Lower the barbell and repeat this movement.
• Keep your abs tight and bend your knees as needed to support your lower back.
• Repeat this exercise 15 times.

No barbell available? Simply do this exercise while holding a dumbbell in each hand.

Side Lunge With Arm Row

At first glance, a side lunge might seem like a lower-body exercise. However, when combined with an arm row, it evolves into a dynamic, full-body workout. This combination not only strengthens your legs but also targets your upper back, biceps, and shoulders. 

The catch? It requires coordination and balance to synchronize the lunge with the arm row, challenging your body in multiple ways.

Here’s how to do it:

• Start by standing with your feet hip-width apart.
• Hold a dumbbell in each hand, arms resting at your sides.
• Take a big step to the right, moving into a side lunge position.
• As you lunge, pull the weights up in a rowing motion, ending at chest level.
• Step your right foot back to meet the left while lowering your arms back to the starting position.
• Repeat this movement 20 times, alternating sides with each lunge.

Begin with medium-weight dumbbells and gradually increase to heavier ones as you progress.

Side Squat With a Shoulder Press

The side squat with a shoulder press is a brilliant example of how combining movements can lead to greater fitness benefits. This exercise not only improves lower body strength and flexibility but also builds power in the shoulders and arms. 

The act of squatting engages the glutes and quads, while the shoulder press works the deltoids and triceps.

Here’s how to do it:

• Start standing with your feet hip-width apart.
• Hold a dumbbell in each hand and lift your arms to shoulder level, forming a “goal post” shape with your elbows in line with your shoulders and palms facing forward.
• Take a wide step out to the right into a squat position while maintaining the “goal post” position with your arms.
• As you step your right foot back to center, press the dumbbells overhead.
• Lower the weights as you step out to the left into a squat, then press the weights overhead again as you bring your legs back to center.
• Repeat this sequence for 20 reps, alternating sides with each step.

Squat With Iron Cross

The squat with an iron cross is a dynamic move that challenges your entire body in a unique way. As you squat, extending your arms to the sides with weights engages not only the lower body but also the shoulders, chest, and back. 

This exercise enhances coordination and balance while promoting muscular endurance and strength across multiple muscle groups. But what makes it so effective in transforming your overall workout?

Each of these exercises contributes to a well-rounded upper body cardio workout by integrating strength training into cardiovascular routines. The incorporation of resistance bands, weights, and precision in movement ensures that you’re not just going through the motions but actively enhancing your strength, endurance, and overall fitness. 

Here’s how to do it:

• Begin standing with your feet hip-width apart.
• Hold a dumbbell in each hand with your arms extended in front of your chest, palms facing each other.
• Extend your arms out to the sides, keeping your elbows soft but extended, creating a T shape with your body.
• Hinge at the hips and lower your body into a squat position.
• As you lower your hips, return your arms to the front of your chest with palms facing each other.
• Return to standing position, and extend your arms back out to the T position.
• Repeat this movement, opening and closing your arms with each squat.
• Do this exercise 15 times.

Over-the-Step Biceps Curl

The over-the-step biceps curl introduces a dynamic element to the traditional biceps curl by incorporating movement over a step or bench. 

This not only activates the biceps through the curl but also engages the core and improves balance as you step over. The act of stepping adds a cardiovascular component to what is traditionally a strength-focused exercise.

Here’s how to do it:

• Stand beside a step or platform, placing your right foot on top of it.
• Hold one dumbbell in each hand, arms extended down at your sides, palms facing front.
• Step over the platform to the right while simultaneously performing a biceps curl.
• Once on the other side of the platform with your left foot ready to step over, continue the movement by stepping over and completing another biceps curl.
• Keep repeating this motion, stepping over the platform and doing biceps curls with each repetition.
• Continue for 60 seconds.

Hammer Curl With Power Squat

Combining a hammer curl with a power squat creates a full-body workout that surpasses the benefits of traditional squats. This exercise targets the biceps and lower body simultaneously, enhancing muscular coordination and balance. 

The integration of the hammer curl adds an upper body strength component, making this a multi-functional exercise.

Here’s how to do it:

• Start standing with your feet hip-width apart.
• Hold a heavy weight in each hand, with your palms facing inward towards your body.
• Lower your body into a squat position while simultaneously pushing the weights forward into a hammer curl.
• Keep your palms facing inward and your elbows close to your torso throughout the movement.
• Stand up as you lower the weights back down to the starting position.
• Repeat this sequence for 12 repetitions.

Triceps Dips With Leg Extensions

Triceps dips with leg extensions take the traditional triceps dip to a new level by incorporating a leg extension with each dip. This variation not only strengthens the triceps but also engages the core and challenges the quadriceps. 

The key to maximizing its effects lies in the simultaneous engagement of upper and lower body muscles, promoting functional fitness and muscle endurance. 

Here’s how to do it:

• Sit on a step or chair, keeping your hands close to your hips.
• Slide your hips off the surface so you have to support your weight with your arms.
• Extend your right leg, lifting the foot off the floor.
• Bend your elbows to lower your body a few inches, then press back up.
• Return to the starting position, then switch legs and repeat the movement.
• Alternate sides for 30 to 60 seconds.

Rear Lunge With Double Arm Row

The rear lunge with a double arm row is a compound exercise that targets the legs, back, and biceps. This movement not only improves lower body strength and stability but also enhances upper body muscle tone and posture. 

The double arm row, performed during the lunge, increases the engagement of the back and arms, providing a comprehensive workout.

Here’s how to do it:

• Hold medium-heavy weights in each hand.
• Step back with your right leg into a straight-leg lunge.
• Tip forward from the hips while keeping your back flat.
• Pull the elbows up in a double arm row.
• Lower the weights, step back to the starting position, and repeat for 16 reps on each leg.

To increase intensity, lift the back leg at the same time you pull the weights up.

Knee With Side Kick

Adding a side kick to a knee raise introduces an element of martial arts to your workout, making it more engaging and fun. This exercise improves balance, flexibility, and strength by targeting the core, legs, and glutes. 

The key to perfecting it lies in the control and precision of the movement, ensuring that both the kick and the knee raise are performed with proper form.

Here’s how to do it:

• Lift your left knee up and out to the side while simultaneously bringing your left elbow down, squeezing your obliques.
• Step down with your left foot and kick out with your right.
• Repeat this sequence for 30 seconds and then switch sides.

Be cautious not to hyperextend your knee when kicking out. Keep a slight bend in your knee as you kick.

Weighted Snatch and Swing

The weighted snatch and swing is a challenging exercise that tests and improves your power, strength, and endurance. This movement targets a wide range of muscle groups, including the shoulders, back, glutes, and hamstrings. 

The explosive nature of the snatch combined with the controlled swing sculpts the body and boosts metabolic rate.

Here’s how to do it:

• Stand with one foot slightly in front of the other in a staggered stance.
• Hold a heavy weight in your right hand.
• Swing the weight back and then straight up over the shoulder.
• Pause at the top and slowly lower the weight down for 4 counts.
• Repeat this movement for 12 reps on each side.

Focus on a quick push up and a controlled return to the original stance. By bringing the weights down with control, you’ll isolate and work the bicep and shoulder muscles.

Barbell Curls – Crazy 8’s

The “Crazy 8’s” take the conventional barbell curl and turn it into a high-intensity workout that stands out from the standard routine. This variation consists of three sets: 8 reps of half curls from the bottom to the midpoint, 8 reps from the midpoint to the top, and finally, 8 full-range curls.

This method ensures that the biceps are under constant tension throughout different ranges of motion, which can lead to increased muscle strength and endurance.

Here’s how to do it:

• Grip the barbell with hands shoulder-width apart.
• Lift the barbell halfway up.
• Lower it and repeat for 8 reps.
• Next, raise the barbell to its full height.
• Lower it only halfway down for another set of 8 reps.
• Finish with 8 full-range repetitions.
• Begin with a lighter barbell weight.
• Gradually increase the weight as you gain confidence and strength.

Triceps Circuit – Ice Breakers

“Ice Breakers” introduce an explosive element to triceps workouts, designed to conclude your routine with a burst of high-intensity effort. This circuit may involve a series of triceps-focused exercises performed back-to-back with minimal rest, incorporating movements that require both power and precision. 

The secret behind its effectiveness lies in the combination of dynamic movements that stimulate the triceps muscles from various angles, promoting muscle growth and endurance.

Here’s how to do it:

• Start in a squat position.
• Jump into the air, circling the right arm around and down into a chop as you land.
• Jump again, this time chopping down with the left arm.
• Alternate sides with each jump for 60 seconds.

For a lower-impact option skip the jump and start in a squat position and stand up while performing the hand chop motion.

Triceps Extensions

Mastering the triceps extension is crucial for targeting the triceps muscles effectively. Whether performed standing or lying down, the key to perfecting this exercise is ensuring your elbows stay in place while only your forearms move. 

This isolation allows for targeted stress on the triceps, leading to better muscle definition and strength.

Here’s how to do it:

• Lie on a bench or the floor.
• Hold weights straight up over the shoulders, palms facing each other.
• Bend the elbows and lower the weights towards the ears.
• Press back up and repeat for 16 reps.