20-Minute Upper Body Interval Workout (No Equipment Needed)

20-minute Upper Body Interval Workout (no equipment needed)How fun are these leggings?? Obnoxious, but awesome.

While your eyes may be drawn to my attention-whore pants, it’s the upper body that’s the focus of today’s workout. It’s not often that I dedicate an entire workout to my upper body because I feel like it’s already incorporated into so many other exercises (planks, burpees, etc.). I am, however, determined to be able to do a handstand by summer, so building up my arm and shoulder strength while getting a little inversion practice in with my daily workouts has been a higher priority lately.

20-Minute Upper Body Interval Workout

Equipment I Used:

Set an interval timer for 20 rounds of 45 seconds of work and 15 seconds of rest. You’ll go through the following exercises four times.

20-minute Upper Body Interval Workout (no equipment needed)

  • One-Arm Up-to-Down Dog Push Ups (right): I first tried this exercise years ago in one of Zuzka Light’s old workouts—it’s HARD! Start laying on your stomach, feet a little more than shoulder-width apart, left hand behind your back, and right palm flat on the ground. Push yourself into an up-dog position with your right hand. Lift the rest of your body off the ground as you raise your hips and pull them back and up into a down dog position. Reverse the movement back to starting.
  • One-Arm Up-to-Down Dog Push Ups (left)
  • Straight-Leg Triceps Dips: Place hands on a table, bench or chair, facing forward. Place legs straight out in front of you. Lower your body down, elbows staying close to your sides and facing straight back, bending them down to 90 degrees. Push back up into starting position. For an easier modification, bend your knees.
  • Jumping Jack Push Ups: As you lower your body, jump your legs out wide (keeping body in straight plank position), and as you push your body back up, jump legs back together.
  • Handstand Hold: Use this 45-second interval to practice at whatever level of inversions you can. Maybe that’s crow pose; maybe it’s walking on your hands across the living room floor. Because I’m AWFUL at handstands right now, I’m most comfortable crawling backwards up a wall while walking in my hands and then holding the position there. The next step will be facing the wall, putting my hands on the ground and kicking my legs up against it.

20-minute Upper Body Interval Workout (no equipment needed)

Basically a professional bodybuilder…

WEARING | leggings & sneakers: Nike // tank: H&M

Can you do a handstand?


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  1. Those leggings are too cute! Are they still on available on Nike’s site or are they older? Fun workout too, looks like I know what i’ll be doing tonight at the gym! 🙂

  2. I have been looking for black Nike’s, and love yours. What style are they??

  3. I love workouts like this where I don’t need to worry about having the right equipment. Also, I can’t do a handstand without a wall, but even with a wall, it’s a challenge. Gotta work on that upper body strength!

  4. those push-ups look ridiculously tough!

    looks like you and both recently bought the same Frees 🙂

  5. Love love love the look of this – it isn’t easy coming up with a WO without equipment that is still challenging! I know this will challenge the arms off me 😉

  6. Awesome workout! && where are those leggings from!?! I need them in my life, now!

  7. I’m definitely going to try this arm workout. I’m working on my arms for my wedding dress! Great leggings by the way!

  8. Love the leggings!!!
    That first move is new to me – I’m going to try it but might have to work up to it!!!

  9. love the leggings and I was forced to learn handstands. I go to a crossFIT gym 3-4 days a week and there was no way around it. I get yelled at if I try modifying stuff anymore. It’s a great push though.

  10. Love the leggings! And handstand holds are no joke!

  11. Will be trying this soon! Looks great.

  12. I love ridiculis leggins. Like to an unnatural level.

  13. I really liked this one, even though I had to modify it for the last round. Looking forward to improving my handstands!

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