20-Minute Upper Body Workout – You No Longer Have Excuses!

Sculpt your upper body in just 20 minutes. If possible. We tell you how: Do this routine twice and finish with a brisk 5-minute walk.


  • Start on all fours with your hands on the floor, slightly wider than vertical with your shoulders, but in line with them.
  • The body should form a straight line from the shoulders to the ankles.
  • Squeeze your abs to the maximum and keep them tight.
  • Lower your body until your chest almost touches the ground, ensuring your elbows are tucked in close to your torso.
  • Pause and return to the starting position.
  • Do 20 repetitions.

Knee raises

  • Stand with your feet hip-width apart, facing forward, and arms hanging by your sides.
  • Jump from one foot to the other while raising your knees as high as possible, it is advisable to hip height.
  • Touch the ground with the balls of your feet.
  • Each time you touch the ground with both feet is one repetition.
  • Do 20 repetitions.


  • Stand with your feet hip-width apart and your arms at your sides.
  • Lower into a squat position with your hands flat on the ground in front of you.
  • Push your legs back to the push-up position and lower your chest to the floor.
  • Return to position two, pushing both feet forward to return to a squat.
  • Jump up and raise both hands above your head.
  • Do 10 repetitions.

Jumping jacks

  • Stand with your feet together and your hands by your sides.
  • In one motion, jump your feet to the side and raise your arms above your head.
  • Immediately reverse that movement by jumping back to the starting position.
  • Do 30 repetitions.

Knee to elbow plank

  • Start in a push-up position.
  • Bring your right knee to your right elbow, and make sure your abs are tight and your back is straight.
  • Return to start and repeat, alternating sides.
  • Do 15 repetitions on each side.

Wall squat

  • Start by standing about two feet from a wall with your back against it.
  • Slide your back down the wall until your hips and knees bend at a 90-degree angle.
  • Keep your shoulders, upper back, and back of your head against the wall.
  • Both feet should be flat on the ground with your weight evenly distributed.
  • Hold the position for the required time.
  • Repetitions: 2 series of 15 seconds.


  • Start by getting into a plank position.
  • Bend your elbows and support your weight on your forearms and not your hands.
  • Your body should form a straight line from your shoulders to your ankles.
  • Contract your core, feeling yourself draw your navel in toward your spine.
  • Hold this position for the indicated time.
  • Repetitions: 3 series of 30 seconds.

Glute Bridges

  • Lie on your back with your knees bent and your feet flat on the floor.
  • Lift your hips off the ground so your body forms a straight line from your shoulders to your knees.
  • Pause when you’re in that position, and then slowly lower your body back to the ground.
  • Do 2 sets of 12 seconds.