Welcome to my 20-minute upper body, core & cardio workout where you’ll find an easy-to-follow workout giving you a great challenge in a fun format. In this blog you’ll find a summary of the workout with some tips and notes. But if you just can’t wait to get moving, then go ahead and dive right into the workout.

If you have time, take my 5-minute warm up before your workout and my 5-minute post workout stretch when you’re done.

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Equipment

Dumbbells – Light
Dumbbells – Heavy
Gloves
Water bottle
Mat

Before You Begin

Following a 1-minute warmup, this workout is is made up of 3 sets of upper body, core & cardio moves performed in a tabata style. The purpose of the workout is to strength train in intervals of work & rest with interspersed body weight cardio for variety. The cardio can be done high or low impact. I used 10 lb dumbbells for the strength work.

Full 20-minute Workout Video:

Workout Breakdown:

There are 3 sets in this workout. Each set consists of 3 minutes upper body, 2 minutes core and 1 minute cardio. Perform the same exercises for upper body and core for each set. Change the cardio exercise for each set.

Upper body: 40s work + 20s rest
Core: 30s work + 15s rest
Cardio: 45s work + 15s rest

3-2-1 Workout

Upper Body
Inverted Row + Bicep Curl
French Door + Overhead Shoulder Press
Reverse Fly + Hammer Curl
Chest Push Press + Overhead Tricep Press

Core
Pullover Leg Lower
V-sit Weight Pass

Cardio
Set 1 – Jumping Jack Touch Back
Set 2 – Skaters
Set 3 – High Knees & Butt Kickers