20 MINUTE AT HOME WORKOUT FOR TONED ARMS & SHOULDERS
I’m bringing Tabata back for this 20 minute at home workout. It’s the best training method when you’re on a tight time schedule.
I actually did this upper body arm workout the other day because my legs were so sore from doing a squat and lunge focused workout. I’ll share that one, too, soon because you’ll want to feel how sore your legs will be two days after doing it.
Back to arms. Oh, how we love nice chiseled shoulders with sculpted biceps and triceps. No bat wings allowed. No flapping in the wind when we wave goodbye.
Just strength when carrying groceries. And little kids.
Just confidence when wearing sleeveless tops and swimsuits.
Let’s do this.
With this 20 minute tabata workout, I chose five exercises designed to balance out and burn out your arms, shoulders and upper body.
Balance out means to work the front and back muscles. Bicep curl for the front muscle. Tricep kickback for the back muscle. Helps your arms look better as well as function better.
It’s been a little while since I’ve talked about the Tabata training style.
Tabata workouts are designed in 20/10 second intervals for rounds of four minutes. For 20 seconds you give it all you’ve got and then rest for 10 seconds. You do this eight times to reach that four minutes. The entire workout is set to a timer and you don’t stop until the workout (20 minutes in this case) is done. 20 minutes of hard hitting fitness and BAM, you’re done.
That’s why Tabata training is excellent for time-conscious exercisers. The timer keeps you moving through your workout until you’re done.
So, go get your timer. If you don’t have one, get one. I use the Everlast timer for my kickboxing workouts but I also use it for my Tabata workouts. You can program in the 20/10 intervals and let it go until you are completely done with the workout. The Gymboss is another great and popular timer. Either way you go, a timer is essential for Tabata training.
As I mentioned, there are only five exercises in this workout. It’s pretty simple and requires only a set of weights. If you don’t know what weights to use to get you through the workout, you can choose to start on the medium to heavier set and then switch to lighter weights as you progress through the eight rounds. Or do the opposite. Start with light and knock it out of the park for the last few rounds. This is one reason having an adjustable weight set is so convenient.
Also, if you have a balance ball, you can challenge your core by sitting or lying down on it instead of standing or lying on the floor.
Do not forget to warm up and cool down. This is important to prevent injury and muscle soreness. Run in place or do some jumping jacks to get warm. In your cool down you’ll want to stretch all your major muscle groups while you are warm – quads, hamstrings, back, shoulders, chest, hips. Hold (don’t bounce) your stretches for at least 15 seconds and keep your head above your heart.
20 Minute At Home Workout for Toned Arms & Shoulders
Round 1: Bicep Curls – stand with feet hip width apart and weights in hands down at your thighs. Bend your elbows to lift with control your hand/weight straight up to your shoulder. Lower with control back to your thighs. It’s not a swing and it’s not a speed test. Lock your elbow in to your side. Again, sit on a balance ball for extra core work if you’d like.
Round 2: Tricep Press – stand with feet hip width apart and weights in hands straight above your head. Bend and lower with control straight down behind your head keeping your elbows as tight to your head as possible. Raise with control straight back up. You can do this sitting on the balance ball, too.
Round 3: Butterfly Chest Press – lie on the floor with knees bent. Weights are in your hands and straight up in front of you with a slight bend in the elbow. Open and lower with control to the floor out and away from you. Your body would form a T when the weights are lowered to the floor. Lift back up with control. Remember to keep that slight bend in your elbow. You don’t want to lock out your arms. On the balance ball, you’d lie with your upper back on the ball.
Round 4: Alternating Shoulder Raises – stand with feet hip width apart and weights in hands down at your thighs. Lift your arms with control straight up in front of you until shoulder height. Lower with control back to your thighs. Lift your arms with control out to the side of you until shoulder height. Lower with control. Alternate lifts – in front, out to side.
Round 5: Push-Up – you have to do the push-up. It’s such an incredible exercise that works so many muscles but really works the chest and triceps. If you can do these on your feet before dropping to your knees. This will be hard though. A standard push-up keeps your back straight and flat with hands slightly wider than shoulder width. Don’t sag in the middle. Keep your core engaged and pulled in. Lower to your chest and push back up. Don’t drop your nose down to reach the floor first.
Now remember, you do each round 8 times. Eight times of giving your all for 20 seconds and then resting for 10 seconds and then moving on to the next round. No additional rest time in between rounds. Just keep on going until you’ve finished it all.
This is a quick upper body arm burn out style workout. Your arms should feel like Jello. The following two days you’ll know you did an arm workout.
If you’re looking for more try my other Tabata workouts.
Hit it hard and have fun!
TRACK AND MARK THIS WORKOUT COMPLETE!
Are you keeping a fitness journal? Research shows that by keeping a food and fitness journal, writing down your workouts and what you eat, you lose more weight and reach your goals quicker. Fitbook is an awesome journal that provides tips, motivation and plenty of space to reflect and document things that inspire you. I use this to help plan my workouts and my meals. I love the extra tips it offers. Oftentimes, I’m left thinking – That’s a good one. I’ll have to try that. There are actually a few journal options to choose from.
WHAT KIND OF TARGETED EXERCISES DO YOU DO?
As always, please remember that I am not a medical professional, personal trainer or certified instructor… I’m just a hard hitting girl who loves wants to be healthy and strong! Before you begin any fitness or nutrition program, please consult your physician!
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