Upper Body Muscle Gain & Fat Loss

Intermediate•Upper Body•60 minutes•Bodyweight
⏱️ 60 min🔥 384-576 cal💪 9 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 60-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

Intermediate• Upper Body• 60 minutes
Equipment needed: Bodyweight, Jump Rope, Pull Up Bar

Why this workout?

This workout is designed to promote muscle gain while simultaneously supporting fat loss through a combination of strength exercises and high-intensity cardio. The structure allows for adequate recovery time, ensuring effective muscle engagement in the upper body. The finisher adds an intense element to boost calorie burn and enhance cardiovascular fitness.

Main Workout

Push-Ups
4 sets of 12 reps • Rest: 1 min
Keep your body straight, engage your core, and lower until your chest is just above the ground.
Pull-Ups
4 sets of 8 reps • Rest: 1 min
Use an overhand grip, pull your chin above the bar, and control your descent.
Modifications: If unable to do a full pull-up, use assisted pull-ups or perform negative pull-ups.
Dips (Bench or Bar)
4 sets of 10 reps • Rest: 1 min
Lower your body until your elbows are at a 90-degree angle, then push back up.
Modifications: Use a bench or a sturdy chair for support.
Jump Rope
4 sets • 30 seconds • Rest: 30 seconds
Maintain a steady rhythm, keeping your elbows close to your sides.
Modifications: If jumping is difficult, perform step-ups instead.
Plank to Push-Up
4 sets of 10 reps • Rest: 1 min
Start in a plank position, lower to your elbows, then push back up to your hands.
Modifications: If too challenging, perform from your knees.
Pike Push-Ups
4 sets of 8 reps • Rest: 1 min
From a downward dog position, lower your head towards the ground, then push back up.
Modifications: Perform regular push-ups if pike push-ups are too challenging.

Finisher - Circuit

Complete each exercise back-to-back with minimal rest. Repeat the circuit 3 times.

3 rounds • Rest between rounds: 1 min 30 sec

Burpees
1 sets of 10 reps
Full body movement, jump high at the end of each rep.
Modifications: Step back instead of jumping for a modified version.
Mountain Climbers
1 sets • 30 seconds
Drive your knees towards your chest quickly while maintaining a plank position.
Modifications: Slow down the pace if necessary.
Jump Rope
1 sets • 30 seconds
Keep a steady rhythm, focus on form and speed.
Modifications: Step side to side without jumping for modification.
Focus on form and control throughout all exercises 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.

Full Body Focus

Switch it up with a full body workout.

Frequently Asked Questions

Is this workout good for weight loss?

Yes! This 60-minute upper body workout burns approximately 384-576 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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