Strengthen Your Shoulders, Arms, and Abs With This 20-Minute, Equipment-Free Workout

You don't need to work out for hours with lots of equipment to get stronger. In fact, you can get in a quality strength workout in under 30 minutes without any equipment. Don't believe us? Try this 20-minute workout by Kelsey Wells, an NASM-certified trainer and creator of the PWR programs on the SWEAT app.

This upper-body workout was inspired by her 10-week PWR Zero Equipment program and "can help strengthen your shoulders, arms, and core with a combination of stabilization exercises and dynamic upper-body movements," Wells told POPSUGAR. You won't use any weights, but your arms are going to be shaking once it's over! Grab some water, because it's time to get to work.

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Kelsey Wells's 20-Minute PWR Zero-Equipment Upper-Body Workout

Equipment needed: a yoga mat.

Directions: Before getting started, Wells recommends doing three to five minutes of cardio, such as jogging in place or skipping, to increase your heart rate and warm up your muscles for your workout. After the cardio warmup, Wells recommends performing dynamic stretches such as leg swings, arm circles, and torso twists. These movements will help increase your range of motion and reduce your risk of injury.

This workout is broken up into three parts: a superset, a circuit, and an optional burnout. You'll complete three rounds of the superset, taking little to no rest in between each exercise. After the superset, you'll advance to the circuit. Each exercise should be completed for 50 seconds, followed by 10 seconds of rest. Take 30 seconds of rest after each round, completing a total of four rounds. Take one minute of rest after the circuit, and either cool down or complete the optional burnout.

Be sure to cool down after the workout with three to five minutes of walking to lower your heart rate to normal levels. Wells also recommends completing static stretches, holding for 20 seconds or longer to increase your flexibility, provide relief from potential cramping, and reduce soreness and your risk of injury, she said.

  • Circuit 1, exercise 1: bear crawl: 20 reps
  • Circuit 1, exercise 2: triceps push-up: 10 reps

Complete three rounds, then take one minute of rest before advancing to the circuit.

  • Inchworm: 50 seconds, followed by 10 seconds of rest
  • Commando: 50 seconds, followed by 10 seconds of rest
  • Half burpee: 50 seconds, followed by 10 seconds of rest

Take 30 seconds after each round of the circuit and one minute of rest after completing four rounds of the circuit.

  • Side plank (optional burnout): 60 seconds (30 seconds per side)
Related:
If You Want to Get Stronger Without Equipment, Try This 20-Minute Full-Body HIIT Workout

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