Upper Body Muscle Gain and Fat Loss

Intermediate•Upper Body•45 minutes•Bodyweight
⏱️ 45 min🔥 288-432 cal💪 8 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 45-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 and Fat Loss

Intermediate• Upper Body• 45 minutes
Equipment needed: Bodyweight

Why this workout?

This workout is designed to effectively build muscle in the upper body while also helping to burn fat. The combination of strength exercises with bodyweight movements will challenge your muscles and cardiovascular system. The finisher circuit keeps the heart rate up, ensuring a great calorie burn, perfect for your goal of losing fat while gaining muscle.

Main Workout

Push-Ups
4 sets of 12 reps • Rest: 30 seconds
Keep your body straight from head to heels.
Modifications: Knee push-ups if needed.
Dips
4 sets of 10 reps • Rest: 30 seconds
Use a sturdy chair or bench for support.
Modifications: Bent knee dips for less intensity.
Plank to Push-Up
3 sets of 8 reps • Rest: 30 seconds
Transition from plank position to push-up position and back.
Modifications: Hold plank if needed.
Inverted Rows
4 sets of 10 reps • Rest: 30 seconds
Use a sturdy table or railing to perform rows.
Modifications: Perform at an angle for easier variation.
Burpees
3 sets of 10 reps • Rest: 30 seconds
Jump high and land softly.
Modifications: Step back instead of jumping back.

Finisher - Circuit

Complete the following circuit 2 times with minimal rest between exercises.

2 rounds • Rest between rounds: 1 min

Diamond Push-Ups
1 sets of 10 reps
Hands close together under chest forming a diamond shape.
Modifications: Knee diamond push-ups if necessary.
T-Push-Ups
1 sets of 8 reps
After each push-up, rotate into a side plank.
Modifications: Perform push-ups on knees.
Plank Shoulder Taps
1 sets of 20 reps
Tap opposite shoulder while maintaining plank position.
Modifications: Perform on knees if necessary.
Focus on form and controlled movements to maximize muscle engagement.

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?

Advanced Version

Ready for more challenge? Step up the intensity.

60-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 45-minute upper body workout burns approximately 288-432 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.

Want a personalised workout plan?

Generate your own plan →