Various studies comparing low-intensity, long-duration work to high-intensity interval training have demonstrated that the latter may be more efficient in burning fat and improving fitness. Scientists in Australia recently found that high-intensity interval training for sixty minutes per week resulted in the same amount of fat loss as seven hours of low-intensity work. In other words, better results in far less time! In high-intensity interval training, you significantly elevate your heart rate, usually to about 90 percent of your maximum, for a short period of time. Recovery time is usually either at full rest or at an intensity at or below about 70 percent of your maximum heart rate. Interval training and high-intensity interval training programs are alternatives to long-duration, low-intensity aerobic training, which has long been embraced by the fitness crowd. So here are some upper body workout that you can do at home with no equipment. These workouts will help your lose fast at rapid face and also help in strengthening your core.
What Can You Expect With No Equipment Upper Body Workouts?
Just move, sweat, add variety, and repeat. The recipe for ongoing health and vitality is that simple. No equipment, no driving to the gym, and no guesswork. Just carefully designed, fun, and challenging programs that can be done anywhere. And remember: exercise is not an event; it’s a lifestyle. The important thing is that your body and brain draw the connection that “movement makes me feel good, so I’m going to do it whenever I can.” With that mind-set, you will be a happy, healthy exerciser for life. Enjoy the process of health as you sweat, smile, and sustain your vitality for the rest of your life using only your body—the one piece of equipment you never leave behind. I’m honored to be part of your journey.
Best Upper Body Workouts At Home
So, here I present you some of the best upper body workout that you can do at home with no equipment. Just train on your own, there will be no expensive and the entire exercise can be covered in less than 10 minutes. These exercises were strategically selected because they are extremely effective. Nearly all of them increase the heart rate while improving strength and flexibility. If you find that any particular exercise is painful or too advanced for you, simply select another exercise for that body part. Here is the list of complete upper body workouts at home.
#1 Dive Bomber Push Ups
his advanced Push-Up variation concentrates greater focus on the shoulder muscles.
1 Begin in a Push-Up position.
2 Raise the hips significantly above parallel to ground, so that your butt is in the air.
3 Begin lowering the body toward the ground, keeping hips elevated, leading with the head, facing the ground.
4 As you approach the ground, begin to lower your hips and shift your weight forward, so that your shoulders move over your hands.
5 Raise your head and chest until your arms are straight, while keeping your hips as close as possible to the ground.
6 Once your arms are straight, with chest and head up, reverse the motion by shifting your weight so your shoulders move back behind the hands while you raise your hips to the starting position above, parallel. Then repeat.
#2 High Tail Push Ups
This advanced Push-Up variation targets the shoulders.
1 Start in a Dive-Bomber Push-Up position.
2 Begin lowering your body toward the ground, keeping hips elevated, leading with the head, facing the ground.
3 Keep hips elevated as high as possible as you bring your forehead toward the ground.
4 Once you have gotten your forehead as close to the ground as possible, push up to return to the start position, with the hips elevated high in the air, and repeat. Also Read: A complete list of strength training exercise
#3 Plank To Push Up
Plank to Push-Up targets the core and upper-body muscles.
1 Set up in a Plank position.
2 Slightly shift your weight to the left forearm/elbow while placing the palm of the right hand on the ground.
3 Push the palm of the right hand into the ground and straighten the right elbow, as if doing a Push-Up.
4 Once the right elbow begins to straighten, repeat on the left side, ending in a Push-Up position.
5 Once you reach a Push-Up position, return to the start position by bending the right elbow, then the left. Repeat the movement beginning with the weight on the right forearm/elbow and straightening the left arm.
Prisoners improve your upper-back strength and posture.
1 Begin lying facedown on the ground with the hands clasped behind the head.
2 Keeping your head tucked toward the chest (as if you were holding a tennis ball under your chin), raise the chest off the ground, keeping the legs and feet in contact with the ground.
3 Return to the start position and repeat.
#5 Push Up And Rotate
This advanced Push-Up variation strengthens the entire upper body and core.
1 Begin by doing a Push-Up.
2 At the top of the motion (once the arms are straight), lift the right hand and leg off the ground and rotate, so that your body is perpendicular to the ground, with your weight being supported by the left hand and foot. The right arm and leg remain straight as you lift them off the ground. The spine remains straight as well.
3 Reach your right arm and leg toward the ceiling, pause for a moment, then return to the starting position.
4 Repeat the entire Push-Up movement, lifting the left arm and leg.
#6 Push Up Spiders
Push-Up Spiders combine upper-body and core strength.
1 Begin by doing a Push-Up.
2 At the top of the motion (once the arms are straight), bring the right hand and left foot off the ground.
3 Bend the left leg to bring the knee toward the chest while simultaneously reaching to the left foot with the right hand, under the body. Keep hips parallel to the ground.
4 Once the right hand and left foot touch in a controlled manner, return to the starting position and repeat the movement with your right knee and left hand.
#7 Push Ups
Push-Ups increase chest, shoulder, triceps, and core strength.
1 Begin in a Push-Up position, with hands and feet on the floor, knees off the ground, back flat, legs straight, and shoulders directly over the hands.
2 Lower your chest toward the ground in a slow, controlled fashion.
3 Once you have lowered yourself as much as possible, use your upper-body and core strength to return to the starting position in Step 1. Then repeat. Also Read: 50 Best Workout You Can Do At Home
Swimmers help strengthen the muscles of the upper back and shoulders.
1 Begin in the Alternating Supermans position with arms and hands outstretched in front of the body.
2 Lift the hands and arms off the ground, while keeping the feet in contact with the ground, and perform a front crawl swimming motion without allowing the hands and arms to touch the ground.
3 During the movement, keep the head tucked as if you were holding a tennis ball between your chin and neck.
#9 Triceps Dip And Reach
This advanced version of the Triceps Dip increases the challenge to the triceps muscles.
1 Perform a Triceps Dip exercise.
2 Once you reach the top of the motion (elbows straight), remove your right hand from the chair and reach toward the ceiling, so that your entire body weight is on your left hand. Your upper body will twist as you reach.
3 Return to the start position and repeat on the other side.
#10 Triceps Dips
Triceps Dips develop the triceps muscles found on the back of the upper arms.
1 Start by sitting on the edge of a stable chair. Place the palms of the hands on the corners of the chair, fingers facing forward.
2 Walk your legs out, so you are no longer resting on the edge of the chair.
3 Straighten the legs, so your weight is supported by the hands and heels.
4 Lower your body by bending the elbows.
5 Once you have lowered your body as much as possible, push your body back up to the start position, with your hands and heels supporting your weight. Then repeat.
Performing Upper Body Workouts At Home
All the included workouts are designed to have you perform each movement for thirty seconds, to elevate your heart rate to the high-intensity range, with ten seconds of rest in between movements. This ten-second rest period allows just enough time for a short recovery. A recovery period enables you to achieve a high level of intensity during the intervals. Without a rest between these high-intensity bouts, significant fatigue would set in and you would have to decrease the intensity in order to finish the workout. If the rest period is too long, your body doesn’t experience enough stress to force a change. To repeat the workout multiple times, allow thirty seconds between each round (also known as a circuit). Never feel as if you have to rush through exercises.
You can do these upper body workout at home with no equipment required. These workouts help in fat loss and regular practice helps to keep your body in sound health.