Upper Body Muscle Gain & Fat Loss Circuit

Intermediate•Upper Body•15 minutes•Bodyweight
⏱️ 15 min🔥 96-144 cal💪 6 exercises📈 Intermediate

Overview

Ready to push your limits? This intermediate workout challenges you to take your fitness to the next level. Developing your chest, back, shoulders, and arms creates functional upper body strength and improved posture. This 15-minute session is structured to keep you challenged while allowing proper recovery. No equipment needed—just your body and determination. Commit to this workout 2-3 times per week for 4-6 weeks, and you'll see noticeable improvements in strength, endurance, and overall fitness.

Muscles Targeted

Primary: Chest, Back, Shoulders, Biceps

Secondary: Triceps, Core, Forearms

Warm-Up (5 minutes)

Arm Circles30 sec each direction
Shoulder Shrugs15 reps
Wrist Rotations20 sec each direction
Push-Up to Downward Dog8 reps

Upper Body Muscle Gain & Fat Loss Circuit

Intermediate• Upper Body• 15 minutes
Equipment needed: Bodyweight

Why this workout?

This 15-minute workout is designed to effectively target upper body muscle gain while promoting fat loss through bodyweight exercises. The circuit format ensures a high intensity that's suitable for intermediate fitness levels, maximizing calorie burn in a short time. The inclusion of a finisher keeps the heart rate elevated and enhances metabolic conditioning.

Main Workout

Push-Ups
3 sets of 10 reps • Rest: 30 seconds
Keep your body in a straight line from head to heels.
Modifications: Can perform on knees if needed.
Tricep Dips
3 sets of 10 reps • Rest: 30 seconds
Use a sturdy chair or low platform to perform dips.
Modifications: Bend knees to make it easier.
Plank to Push-Up
3 sets of 8 reps • Rest: 30 seconds
Transition from plank position to push-up position.
Modifications: Knees can be used to lower the body.
Superman
3 sets of 12 reps • Rest: 30 seconds
Lift arms and legs off the ground simultaneously.
Modifications: Lift one arm and opposite leg for less intensity.

Finisher - Circuit

Complete 2 rounds of the following exercises with minimal rest.

2 rounds • Rest between rounds: 30 seconds

Burpees
8 reps
Full body movement; land softly on your feet.
Modifications: Step back instead of jumping if needed.
Mountain Climbers
30 seconds
Maintain a strong plank position.
Modifications: Slow down the tempo for easier pace.
Focus on maintaining form and control throughout all exercises.

Cool-Down (5 minutes)

Cross-Body Shoulder Stretch30 sec each arm
Tricep Stretch30 sec each arm
Chest Doorway Stretch30 seconds
Neck Rolls30 seconds

Tips for Best Results

  • 💧 Hydration: Drink water before, during, and after your workout
  • 🍎 Nutrition: Eat protein within 30-60 minutes of finishing
  • 📈 Progress: Track your reps and aim to add 1-2 each week
  • 😴 Recovery: Get 7-8 hours of sleep for optimal muscle repair

What's Next?

30-Minute Session

Have more time? Get a longer workout in.

Full Body Focus

Switch it up with a full body workout.

Frequently Asked Questions

Is this workout good for weight loss?

Yes! This 15-minute upper body workout burns approximately 96-144 calories per session. Combined with a modest calorie deficit, doing this workout 3x weekly supports sustainable fat loss while building lean muscle.

How often should I do this workout?

Aim for 3-4 sessions per week. Listen to your body—if you're still sore, take an extra rest day.

What if some exercises are too difficult?

Every exercise in this workout can be modified. Look for the 'Modifications' notes under each exercise. As you get stronger, gradually progress to the full version.

How long until I see results?

With consistent training and proper nutrition, expect noticeable strength gains within 2-3 weeks and visible changes within 4-6 weeks.

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