Zero 30 Bodyweight Workout Plan
This HIIT body weight arm exercise will problem you to construct higher physique power and burn fats at residence utilizing zero tools! This no tools exercise pairs highly effective HIIT workout routines with higher physique power workout routines, focusing on the again, biceps, chest, shoulders and triceps!
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Download Your FREE Zero30 Workout Plan
Download the PDF calendar for this Free 2-Week Bodyweight Workout Plan. Zero tools, half-hour a day, 5 days every week!
When you consider higher physique exercises, you most likely take into consideration workout routines that require typical health club tools like dumbbells, barbells, or resistance bands.
I’m right here to inform you that arm workout routines with out weights are a stable method to work your higher physique — enter this HIIT body weight arm exercise at residence! Pair body weight workout routines that may take a look at your power with highly effective HIIT cardio workout routines to lift your coronary heart charge and also you’ve obtained the right mixture to your subsequent arm day.
You CAN construct muscle and burn fats at residence with an higher physique body weight exercise.
Bodyweight Arm Workout FAQs
The finest body weight arm workout routines contain a number of muscle teams (together with your core muscle mass)! They needs to be advanced workout routines that problem you to actively take into consideration contracting the muscle mass throughout every repetition. This will improve muscle activation and make the body weight exercise more practical!
Combining excessive depth interval coaching (HIIT) and power coaching is efficient for constructing muscle, growing endurance and burning fats. This exercise alternates a power train with a strong HIIT train so you'll be able to deal with the muscle mass labored throughout the power coaching and put your all into the HIIT workout routines, pushing your cardio endurance to the max!
There are a whole lot of actually efficient arm workout routines with out weights (suppose variations of planks, push-ups, pull ups and tricep dips). These workout routines have interaction your core and will be efficient power coaching with simply your body weight. You also can do again flys and tricep extensions with simply your body weight.
HIIT Bodyweight Arm Workout
Zero30: Day 2
Tone your arms and lift your coronary heart charge at residence utilizing simply your body weight! You want zero tools and simply half-hour to finish this exercise at residence!
This is a timed interval exercise – that means you do as many reps as attainable within the ‘work’ interval. Your tempo, your tempo (rep ranges will differ from individual to individual). Note that that is accomplished in a time drop format, so your work time decreases whereas your relaxation time improve every circuit!
None! Just your body weight.
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Follow together with the guided HIIT Bodyweight Arm Workout on YouTube, led by private coach Lindsey Bomgren.
Your Workout Looks Like This:
- 3 Circuits (every circuit comprises 2 STRENGTH workout routines and a pair of HIIT/POWER workout routines)
- Timed Drop Format (Circuit 1 is 45 seconds of labor, 15 seconds of relaxation. Circuit 2 is 40 seconds of labor, 20 seconds of relaxation. Circuit 3 is 30 seconds of labor, 30 seconds of relaxation.)
- Repeat Each Circuit x 2 Sets
1. Down Dog and Push Up
2. Reverse Burpee
3. Lateral Raise Shoulder Circles
4. Seal Jacks
1. Lateral Pull and Bicep Curl
2. Four Hooks and Floor Tap
3. Prone Rear Back Flys
4. Jab, Cross, Jack and Switch
1. Side Lying Tricep Press, Right
2. Army Crawl and Jack
3. Side Lying Tricep Press, Left
12 Best Bodyweight Arm Exercises
Down Dog and Push Up
Targets: Upper physique, chest (pecs), shoulders, triceps, again, abs and core muscle mass.
How To Do A Downward Facing Dog and Push Up
- Start in a desk high place (quadruped) on all fours; shoulders stacked over wrists and hips stacked over knees.
- Actively press your palms into the mat as you tuck your toes beneath.
- As you exhale, carry your knees off the mat straightening your legs as you press your hips up in the direction of the ceiling to search out downward dealing with canine.
- Hold down canine, urgent your chest in the direction of your thighs.
- Then shift your weight ahead right into a excessive plank place together with your shoulders stacked over your wrists, weight evenly distributed amongst all 10 fingers. Pull your kneecaps up in the direction of your stomach, toes hip-width aside.
- Hold this plank place, sustaining a straight line together with your physique, gaze barely in entrance of you.
- Slowly decrease your chest down in the direction of the bottom as your elbows fall again in the direction of your hips (not out to the perimeters).
- Once on the backside of your push up, exhale as you push again up into excessive plank place. Repeat.
Modification: Option to drop to your knees for modified push ups.
Targets: EVERY muscle in your physique with an emphasis on the abs and core.
How To Do A Reverse Burpee
- Begin standing tall, then stroll your palms out to discover a excessive plank place.
- Hold excessive plank for a second, then stroll your palms again in to satisfy your toes.
- As you stand tall, explode up, leaping and reaching your arms overhead.
Modification: Option to face tall reasonably than explode up.
Lateral Raise Shoulder Circles
Targets: Arms and shoulders.
How To Do Lateral Raise Shoulder Circles
- Stand together with your toes shoulder-width aside, mushy bend within the knees. Extend your arms out to a lateral elevate, arms straight out at shoulder top and parallel to the ground. Engage your core.
- Circle your arms ahead utilizing small managed motions. Don’t let the arms dip down all through the whole thing of the set — preserve them at shoulder stage!
- Keep this ahead circle path for all the set, reversing the path of the circles on the following set.
Targets: Chest, shoulders, again, glutes, hips, quads, hamstrings and calves.
How To Do Seal Jacks
- Start in a star place together with your toes wider than your hips, arms prolonged straight out at shoulder top.
- “Jack” your toes in to satisfy one another. As you achieve this, pull your arms in so that they’re straight out in entrance of you, nonetheless at shoulder top.
- Then, “jack” your toes again out, sending the arms out broad to return to the beginning place. Repeat.
Modification: Option to make this low affect by stepping your toes out and in reasonably than “jack” them out and in.
Lateral Pull and Bicep Curl
Targets: Back, lats and biceps.
How To Do A Lateral Pull and Curl
- Start standing toes shoulder-width distance aside, arms prolonged straight overhead, palms dealing with out. Elbows are locked out and core is engaged.
- Pull the arms right down to discover a “goalpost” place, elbows bent at 90-degrees and are parallel to shoulders.
- Then drop the arms to straighten them, palms face up in the direction of the ceiling.
- Perform a bicep curl, pulling the arms again in to that “goalpost” place, palms now face your head.
- Shoot the arms again up overhead. That’s one rep.
Four Hooks and Floor Tap
Targets: Arms, biceps, chest and shoulders.
How To Do Four Hooks and Floor Tap
- Start standing, toes hip-width aside, knees bent, core engaged.
- Perform a “hook” together with your left arm, flexing your bicep as you curl your left arm in a half circle in the direction of the entrance of the room. Keep the fist at shoulder stage.
- Then, carry out a “hook” together with your proper arm, flexing your bicep as you curl your proper arm in a half circle in the direction of the entrance of the room. Again, preserve the fist at shoulder stage.
- Alternate again to performing a “hook” with the left arm, maintaining the fist decrease (about in entrance of your stomach). Then, carry out a “hook” together with your proper arm within the decrease place.
- After the 4 hooks, decrease down right into a squat and faucet the ground with each palms.
- Explode up, reaching the arms overhead and repeat the sequence.
Modification: Option to omit the leap and easily attain excessive.
Prone Rear Back Flys
Targets: Upper and decrease again.
How To Do Prone Rear Back Flys
- Start mendacity on the bottom in a susceptible place, flat in your abdomen. Raise your neck and shoulders off the bottom. Quads are planted into the mat.
- “Goalpost” your arms by turning the palms out so that they’re dealing with away out of your face; elbows at a 90-degree angle and parallel to shoulders.
- Lift your arms off the mat as you squeeze your again. Think about pulling the shoulder blades collectively.
- Then, slowly decrease the arms again right down to the bottom. Think up on a 1 depend, down gradual and managed on a 2 depend.
Jab, Cross, Jack and Switch
Targets: Legs, glutes, quads, hamstrings, inside thighs, calves, shoulders, again, biceps, chest, abs and core.
How To Do A Jab, Cross, Jack and Switch
- Start standing, toes wider than hip-width aside, knees bent, core engaged. Turn to face the precise facet of the room (face is turned towards the precise facet of the room, left leg is ahead if somebody is you straight on).
- Bring palms or knuckles as much as “defend” your face in a guard place.
- Lower down right into a loaded squat, knees mushy and core engaged.
- Perform a jab on the left arm, punching in entrance of your face.
- Then, carry out a cross by punching in entrance of your face together with your again proper arm.
- Then, “jack” each legs in, bringing you to standing straight on earlier than rapidly “jacking” your legs again out to show your self 180 levels. You’re now dealing with the left facet of the room, proper leg is ahead.
- Repeat, alternating the 180 leap after every jab and cross.
Modification: Option to omit the 180 leap and alternate the jab and cross repeatedly.
Side Lying Tricep Press
Targets: Triceps, chest, shoulders and again.
How To Do A Side Lying Tricep Press
- Lay down in your left facet stacking your shoulders, hips, and toes (such as you would for a facet plank).
- Bring your proper hand to the mat instantly in entrance of your left shoulder. Then, wrap the left arm across the chest, inserting the left hand on the precise shoulder.
- Push your self off the bottom utilizing your proper arm. Hold for a second, then decrease again right down to the mat with management.
- Repeat, working the precise tricep this complete set. You’ll swap sides, working the left tricep on the following train.
Army Crawl and Jack
Targets: Upper physique, chest, shoulders, triceps, again, abs and core muscle mass.
How To Do An Army Crawl and Jack
- Start in a excessive plank place together with your shoulders stacked over your wrists, weight evenly distributed amongst all 10 fingers. Pull your kneecaps up in the direction of your stomach, toes hip-width aside.
- Hold this plank place, sustaining a straight line together with your physique, gaze barely in entrance of you. As you maintain this excessive plank place, “jack” your toes out and again in twice.
- Then, decrease right down to the precise forearm, then the left forearm to discover a low plank place.
- Hold this low plank place as you “jack” your toes out and again in twice.
- Raise again up right into a excessive plank and repeat this sequence, “jacking” your toes out twice on the high of every plank and on the backside of every plank.
Modification: Option to omit the “jack” and as an alternative faucet your toes out.
Targets: EVERY muscle in your physique with an emphasis on the abs and core.
How To Do A Burpee
- Start in an athletic stance, knees barely bent and toes shoulder-width aside.
- Lower your palms to the ground in entrance of you so that they’re simply inside your toes.
- With your weight in your palms, leap your toes again to discover a excessive plank place.
- Option to do a push up right here or decrease your chest utterly to the ground.
- Then, leap your toes again to satisfy your palms and explode up, reaching your arms overhead. That’s one rep. Repeat.
Modification: Option to make this low affect by strolling your toes out and in reasonably than leaping. You also can omit the push up or take the push up out of your knees.
A 2-week, body weight exercise plan with new exercise movies DAILY — ZERO tools wanted, 30-minutes a day, 5-days every week!
If you want this HIIT arm exercise at residence, obtain the FREE, 2-Week Bodyweight Training Workout Plan.
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