A 15-Minute Upper-Body Exercise Routine You Can Perform Without Any Gear

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Despite what many people think, upper-body exercises are not just for achieving a really muscular physique. Exercises focusing on the upper body can help make your bones stronger and support your joints, which are key in avoiding injuries.

Body-weight exercises are an excellent method to enhance your health without needing equipment, making them suitable for any location and time. Additionally, they can enhance your muscle endurance and strength just as well as using weights.

This 15-minute upper-body workout is created to target several muscles simultaneously instead of focusing on just one muscle area, allowing you to maximize your workout without using any training equipment.

Complete each exercise listed for 45 seconds, then take a 15-second break before starting the next one. Do the routine three times in total.

SETS: 3 — TIME: 45 Sec

Begin by standing, then hinge at your hips, bend your upper body forward, and move your hands forward until you reach a high plank position.

1. Maintain a strong core and straight back while lifting your left arm such that your left bicep is next to your left ear.
2. Bring your left arm back down to the floor.
3. Next, lift your right arm such that your right bicep is next to your right ear.
4. Bring your right arm back down to the floor.
5. Move your hands back to your feet.
6. Get back on your feet and do it again.

SETS: 3 — TIME: 45 Sec

Begin in a high plank position, with your body in a straight line from head to heels, supporting yourself on your hands and toes.

1. Bring down your right elbow/forearm to the ground.
2. Next, lower your left arm until both forearms are resting flat on the ground.
3. Pause for a moment, then place your right arm and hand on the mat. Raise yourself up on that side.
4. Next, use your left arm to support yourself as you push back up to the starting position of a push-up.
5. For the next repetition, alternate the arm that moves downward first.
6. Do again.

SETS: 3 — TIME: 45 Sec

Place yourself on your hands and knees, with hands under shoulders and knees under hips.

1. Move your feet back and extend your legs to balance on your hands and toes.
2. Examine your body and hand placement: Your body should form a straight line from head to hips to heels, and your hands should be squarely under your shoulders or slightly wider apart.
3. Flex your elbows at a 45-degree angle to your torso and bring your body down to the floor.
4. Ensure that your body forms a straight line from your neck down your spine to your hips and down to your heels.
5. Push down on your palms and extend your arms to return to a high plank position, ensuring your body remains aligned.
6. Do again.

SETS: 3 — TIME: 45 Sec

Recline on your belly with your arms and legs stretched out.

1. Press your abdomen against the ground while raising your chest and arms up and away from the ground.
2. Lower your elbows behind your head.
3. Gradually return your arms to the initial position, with your hands extended above your head.
4. Do again.

SETS: 3 — TIME: 45 Sec

Begin with your buttocks, hands, and heels touching the floor.

1. Put your hands behind your back, lying flat on the floor. Engage your core muscles.
2. Push through your hands and heels and tighten your glutes to lift your hips a few inches off the floor.
3. Gradually flex your elbows to a 45-degree angle as you lower your buttocks towards the floor.
4. Return to the initial location.
5. Do again.