5 No-Equipment Upper Body Exercises

tone it up girls showing upper body strength
This upper body routine is equipment-free and requires little space. (Image: Tone It Up)

With the holiday season upon us, we know how busy this time of year can be, and we want you to feel your best no matter what your schedule throws your way. Fitting in fitness doesn’t have to be complicated and you don’t need a gym to see results. Even a 15-minute sweat sesh will leave you feeling re-energized and ready to conquer the rest of your day. Today, we’re showing you five no-equipment moves you can do anywhere. These exercises target your upper body with a quick burst of cardio to create the perfect toning combo.

We love this upper-body routine — the moves are equipment-free and require little space. You can do this workout on your lunch break, in a dorm room, at home or in a hotel room.

Repeat the circuit three times to see amazing results.

jab and jab and cross for arms, core and boosted health rate
Jab and jab and cross tones your arms and core and boosts your heart rate. (Image: Tone It Up)

1. Jab & Jab & Cross: Tone Your Arms and Core and Boost Your Heart Rate

Start in a boxer stance with your left foot in front of your right, feet shoulder-width apart. Bring both hands up to chin heights and keep your fists loose. Jab with your left hand as you shift forward with your left foot. Shift your weight back to your right foot, then jab once more with your left. Next, cross with your right as you pivot your back foot forward for more power. Do 15 reps on each side.

bent over t-y for arms, back and core
Bent over t-y's sculpt your arms, back and core. (Image: Tone It Up)

2. Bent Over T-Y: Sculpt Your Arms, Back and Core

Begin with feet hip-width apart and lower into a half squat position. Hinge forward at the hips, keeping a flat back and an engaged core. Extend your arms straight toward the ground, then lift them overhead in line with your ears. Lower your arms back down, then lift them straight out to your sides and back down. That’s one rep. Do 15 reps total.

tricep push-ups for triceps, chest and abs
Tricep push-ups tone your triceps, chest and abs. (Image: Tone It Up)

3. Tricep Push-Up: Tone Your Triceps, Chest and Abs

Begin in a modified push-up position, with your hands directly under your shoulders and your knees on the ground. Make sure your body is in a straight line from your head to your knees, and your core is engaged. Keeping your elbows tucked close to your sides, lower your chest to the ground, then press back up. Do 15 reps.

plank shoulder taps for shoulders and the entire core
Plank shoulder taps sculpt your shoulders and entire core. (Image: Tone It Up)

4. Plank Shoulder Taps: Sculpt Your Shoulders and Entire Core

Start in a plank position, with your shoulders stacked over your wrists. Lift your right arm to touch your right hand to your left shoulder, then return the arm back to starting position. Repeat with the opposite arm. Do 15 reps, alternating sides.

plank jacks for core, shoulders and revved up heart rate
Plank jacks tone your entire core and shoulders and rev up your heart rate. (Image: Tone It Up)

5. Plank Jacks: Tone Your Entire Core and Shoulders and Rev Your Heart Rate

Start in plank position with your shoulders stacked over your wrists, feet together and body in a straight line from head to toe. Jump your feet out to the sides of your mat, then back to the center. Do 15 reps.

Want more amazing workouts you can do anywhere? Join the Studio Tone It Up app and get hundreds of zero-equipment sculpting routines that will rev up your metabolism and sculpt beautiful muscles from head to toe.

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