Fitness Blender’s 20 Minute Upper Body Workout allows you to effectively tone the chest and arms at home or on the road. This video uses only bodyweight exercises, a mat, and a set of dumbbells. If you don’t have access to dumbbells, you can also easily do all of these movements with a resistance band with a few minor adjustments.

There are six exercises in total, and twelve repetitions each. The video routine consists of three rounds, followed by a short stretching routine for the muscles that you have just used.

You get to decide just how difficult this home chest and arm workout is when you pick the size of the dumbbells that you use during the routine. An ideal dumbbell weight is one that makes it feel difficult to complete the last 2-3 repetitions of a set of any given exercise. However, make sure that you never sacrifice form for a heavier weight as you severely lessen the effectiveness of a move when you don’t execute it properly.

In order to prevent any strains or injuries, always make sure that you have done at least 5 minutes of light cardio to get your muscles warm and ready to train.

Do this routine up to 3 times a week, always giving muscles a day off (or two if they are still sore) for a chance to heal. It is a good idea to strength train an opposite, complimentary muscle group in those “off” days. In this case, you would want to train the lower body the day after doing this particular video.

We estimate that this routine burns 130-175 calories. These numbers are just estimates as many variables factor in, including your lean body mass, body weight, baseline fitness level, gender, and more. You can increase the caloric burn of this workout video by using a weight that is on the heavy side and challenging for you to lift.