Feel Sore Tomorrow With This 30-Minute Upper-Body Workout

Feel Sore Tomorrow With This 30-Minute Upper-Body Workout

For toned arms and a sculpted upper body| dumbbell moves are such an effective way to train that after consistently doing this 30-minute workout a few times a week| it’s likely that you’ll notice a difference in both your strength and muscle definition. This video workout is broken up into three 10-minute videos that combine dumbbell exercises and bodyweight moves u2014 get ready to feel the burn. It’s best to have two pairs of dumbbells on hand u2014 a light set and heavy set u2014 ranging between three and 10 pounds.

| Part One: Biceps and Triceps

Let’s get right into it with this 10-minute workout from celeb trainer Holly Perkins. These exercises target the biceps| shoulders| and triceps to create a shapely upper body without any bulk.

| Part Two: Upper Body Plus Core

This faster-paced| more-intense 10-minute arm workout is from Kelly Ripa‘s trainer| Anna Kaiser of AKT in Motion| so you know it’s got to be good! It incorporates challenging bodyweight exercises that not only tone the upper body| but also work the core and legs while getting your heart pumping.

| Part Three: Shoulders and a Stretch

This last 10-minute workout is no joke! It focuses on the shoulders| upper arms| and upper back and then ends with some much-needed chest and shoulder stretches.

Better-Butt Challenge: Tone Your Backside on the Elliptical

Our Better-Butt Challenge has 21 days of workouts to help you take your butt from flat to full. In the end, you’ll have a tighter, stronger backside. Be sure to check back tomorrow when we share the next workout of this three-week plan.Today you’ll take a break from strength training to pump up your heart and burn away extra calories and fat. Choose from the following joint-friendly elliptical workouts ¡ª one that gives your butt a little extra love by turning up the incline, and another that will have you dripping in sweat as you pedal through sprint intervals.

Butt-Toning Workout

By raising the incline on the elliptical, you’ll help tone your butt while still upping your heart rate.

Time Resistance Incline SPM*

0:00 to 2:303.05.0110 to 1302:30 to 5:005.07.0120 to 1305:00 to 10:009.011.0130 to 14010:00 to 15:009.013.0130 to 14015:00 to 20:009.015:00130 to 14020:00 to 25:0011.015.0120 to 130 / Go backward25:00 to 30:009.015.0130 to 140 / Go forward30:00 to 32:305.05.0120 to 13032:30 to 35:003.05.0120 to 130

Click here for an image-free, printable version of the workout to take to the gym!

35-Minute Interval Workout

Get ready to sweat with this truly creative elliptical workout that will have you pedaling backwards and sprinting.

Time Resistance SPM* Notes

00:00-3:005130Warm Up03:00-5:005140Warm Up05:00-07:007150-160No Hands07:00-09:009150-160Hands ¡ª Push09:00-10:307130-140Backward10:30-11:008170-180Sprint11:00-12:007130-14012:00-12:308180-190Sprint12:30-13:307130-14013:30-14:308180-190Sprint14:30-16:005140-150No Hands16:00-17:008180-190Sprint17:00-18:006130-140Backward18:00-18:308190-200Forward and Sprint18:30-19:005130-14019:00-19:308190-200Sprint19:30-20:005130-14020:00-20:308200-210Sprint20:30-21:005130-14021:00-21:308200-210Sprint21:30-22:005130-14022:00-22:308200-210Sprint22:30-23:005130-14023:00-23:308200-210Sprint23:30-24:005130-14024:00-24:307140-15024:30-25:005130-14025:00-27:007130-140Backward27:00-30:005130-140Forward and Pull30:00-35:005130-140No Hands

Click here for an image-free, printable version of the workout to take to the gym!*SPM =Strides Per Minute

Image Source: POPSUGAR Photography

Better-Butt Challenge: Tone Your Backside on the Elliptical

Our Better-Butt Challenge has 21 days of workouts to help you take your butt from flat to full. In the end| you’ll have a tighter| stronger backside. Be sure to check back tomorrow when we share the next workout of this three-week plan.Today you’ll take a break from strength training to pump up your heart and burn away extra calories and fat. Choose from the following joint-friendly elliptical workouts one that gives your butt a little extra love by turning up the incline| and another that will have you dripping in sweat as you pedal through sprint intervals.

Butt-Toning Workout

By raising the incline on the elliptical| you’ll help tone your butt while still upping your heart rate.

Time Resistance Incline SPM*

0:00 to 2:303.05.0110 to 1302:30 to 5:005.07.0120 to 1305:00 to 10:009.011.0130 to 14010:00 to 15:009.013.0130 to 14015:00 to 20:009.015:00130 to 14020:00 to 25:0011.015.0120 to 130 / Go backward25:00 to 30:009.015.0130 to 140 / Go forward30:00 to 32:305.05.0120 to 13032:30 to 35:003.05.0120 to 130

Click here for an image-free| printable version of the workout to take to the gym!

35-Minute Interval Workout

Get ready to sweat with this truly creative elliptical workout that will have you pedaling backwards and sprinting.

Time Resistance SPM* Notes

00:00-3:005130Warm Up03:00-5:005140Warm Up05:00-07:007150-160No Hands07:00-09:009150-160Hands ¡ª Push09:00-10:307130-140Backward10:30-11:008170-180Sprint11:00-12:007130-14012:00-12:308180-190Sprint12:30-13:307130-14013:30-14:308180-190Sprint14:30-16:005140-150No Hands16:00-17:008180-190Sprint17:00-18:006130-140Backward18:00-18:308190-200Forward and Sprint18:30-19:005130-14019:00-19:308190-200Sprint19:30-20:005130-14020:00-20:308200-210Sprint20:30-21:005130-14021:00-21:308200-210Sprint21:30-22:005130-14022:00-22:308200-210Sprint22:30-23:005130-14023:00-23:308200-210Sprint23:30-24:005130-14024:00-24:307140-15024:30-25:005130-14025:00-27:007130-140Backward27:00-30:005130-140Forward and Pull30:00-35:005130-140No Hands

Click here for an image-free| printable version of the workout to take to the gym!*SPM =Strides Per Minute

Image Source: POPSUGAR Photography

At-Home Workout Mixing Cardio With Strength Training For the Ultimate Burn

Mix bursts of cardio into your strength training for a metabolism-boosting sweat session that will tone you from head to toe! We’ve created a mashup workout with a 1:1 ratio of cardio to strength training. The cardio portion is jumping rope, but don’t worry, you won’t have to do all those minutes back to back. The jumping intervals alternate with targeted strength-training moves. Don’t have a jump rope? Fake it. Seriously, you might feel a little silly, but jumping in place for a minute is killer (and easier than dodging a rotating rope).

Read up on the specifics of each move here, then print the chart, and get at it!

Image Source: POPSUGAR Photography

At-Home Workout Mixing Cardio With Strength Training For the Ultimate Burn

Mix bursts of cardio into your strength training for a metabolism-boosting sweat session that will tone you from head to toe! We’ve created a mashup workout with a 1:1 ratio of cardio to strength training. The cardio portion is jumping rope| but don’t worry| you won’t have to do all those minutes back to back. The jumping intervals alternate with targeted strength-training moves. Don’t have a jump rope? Fake it. Seriously| you might feel a little silly| but jumping in place for a minute is killer (and easier than dodging a rotating rope).

Read up on the specifics of each move here| then print the chart| and get at it!

Image Source: POPSUGAR Photography

Not Using This Piece of Cardio Equipment? Big Mistake

Even if you don’t have access to a boat and seven fit friends, you can row solo at the gym. Former Olympic rower Judy Geer created this rowing machine pyramid interval workout that works the entire body, hitting muscles in the core, legs, arms, back, and butt.

Before you start, set the resistance on your rowing machine between two and three, and make sure you have mastered basic form. Once you’re properly prepped, learn this whole 30-minute rowing plan.

Time Set Intensity RPE*

00:00-05:00WarmupEasy2-505:00-06:00Interval 1Moderately Hard6-706:00-07:00RestEasy2-307:00-09:00Interval 2Moderately Hard 6-709:00-10:00RestEasy2-310:00-13:00Interval 3Moderately Hard6-713:00-14:00RestEasy2-314:00-18:00Interval 4Moderately Hard6-718:00-19:00RestEasy2-319:00-22:00Interval 5Hard8-922:00-23:00RestEasy2-323:00-25:00Interval 6Harder8-925:00-26:00RestEasy2-326:00-27:00Interval 7Hardest1027:00-28:00RestVery Easy228:00-30:00CooldownEasy3

*RPE = Rate of perceived exertion, 1 being easy and 10 being all out

Aim for a cadence (strokes per minute, SPM) between 26 and 30 on the harder intervals, but the SPM can drop on the easy intervals. Don’t forget to print this workout and take it to the gym with you.

Image Source: Thinkstock

Not Using This Piece of Cardio Equipment? Big Mistake

Even if you don’t have access to a boat and seven fit friends| you can row solo at the gym. Former Olympic rower Judy Geer created this rowing machine pyramid interval workout that works the entire body| hitting muscles in the core| legs| arms| back| and butt.

Before you start| set the resistance on your rowing machine between two and three| and make sure you have mastered basic form. Once you’re properly prepped| learn this whole 30-minute rowing plan.

Time Set Intensity RPE*

00:00-05:00WarmupEasy2-505:00-06:00Interval 1Moderately Hard6-706:00-07:00RestEasy2-307:00-09:00Interval 2Moderately Hard 6-709:00-10:00RestEasy2-310:00-13:00Interval 3Moderately Hard6-713:00-14:00RestEasy2-314:00-18:00Interval 4Moderately Hard6-718:00-19:00RestEasy2-319:00-22:00Interval 5Hard8-922:00-23:00RestEasy2-323:00-25:00Interval 6Harder8-925:00-26:00RestEasy2-326:00-27:00Interval 7Hardest1027:00-28:00RestVery Easy228:00-30:00CooldownEasy3

*RPE = Rate of perceived exertion| 1 being easy and 10 being all out

Aim for a cadence (strokes per minute| SPM) between 26 and 30 on the harder intervals| but the SPM can drop on the easy intervals. Don’t forget to print this workout and take it to the gym with you.

Image Source: Thinkstock

A Short and Sweet 35-Minute Elliptical Interval Workout

I must admit, I am not a true fan of the elliptical. My husband, however, loves the machine, which is why we have one. Mostly, I use the elliptical when I need a cardio fix but want to give my joints a break. The workout is less pounding than running and more convenient than cycling. Unfortunately, I find the machine boring. I keep my elliptical workouts fresh by playing with all the elements the machine has to offer: pedaling backward and alternating between pushing and pulling the handles. Adding intervals also spices up my time on the machine and I even like to work my core and go hands-free. Here is a workout that keeps me ellipticizing for 35 minutes and hopefully it will work for you too.

Time Resistance SPM* Notes

00:00-3:005130Warm Up03:00-5:005140Warm Up05:00-07:007150-160No Hands07:00-09:009150-160Hands ¡ª Push09:00-10:307130-140Backward10:30-11:008170-180Sprint11:00-12:007130-14012:00-12:308180-190Sprint12:30-13:307130-14013:30-14:308180-190Sprint14:30-16:005140-150No Hands16:00-17:008180-190Sprint17:00-18:006130-140Backward18:00-18:308190-200Forward and Sprint18:30-19:005130-14019:00-19:308190-200Sprint19:30-20:005130-14020:00-20:308200-210Sprint20:30-21:005130-14021:00-21:308200-210Sprint21:30-22:005130-14022:00-22:308200-210Sprint22:30-23:005130-14023:00-23:308200-210Sprint23:30-24:005130-14024:00-24:307140-15024:30-25:005130-14025:00-27:007130-140Backward27:00-30:005130-140Forward and Pull30:00-35:005130-140No Hands

*SPM = Strides Per Minute

My elliptical has a fixed incline at 20 percent, so set the incline between 20 and 30 percent. As always, if this is too easy or too hard, change the amount of resistance and the strides per minute. If this workout doesn’t float your boat, check out our other elliptical cardio plans. Here is a printable, image-free version to take to the gym.

Image Source: POPSUGAR Photography / Kat Borchart

A Short and Sweet 35-Minute Elliptical Interval Workout

I must admit| I am not a true fan of the elliptical. My husband| however| loves the machine| which is why we have one. Mostly| I use the elliptical when I need a cardio fix but want to give my joints a break. The workout is less pounding than running and more convenient than cycling. Unfortunately| I find the machine boring. I keep my elliptical workouts fresh by playing with all the elements the machine has to offer: pedaling backward and alternating between pushing and pulling the handles. Adding intervals also spices up my time on the machine and I even like to work my core and go hands-free. Here is a workout that keeps me ellipticizing for 35 minutes and hopefully it will work for you too.

Time Resistance SPM* Notes

00:00-3:005130Warm Up03:00-5:005140Warm Up05:00-07:007150-160No Hands07:00-09:009150-160Hands Push09:00-10:307130-140Backward10:30-11:008170-180Sprint11:00-12:007130-14012:00-12:308180-190Sprint12:30-13:307130-14013:30-14:308180-190Sprint14:30-16:005140-150No Hands16:00-17:008180-190Sprint17:00-18:006130-140Backward18:00-18:308190-200Forward and Sprint18:30-19:005130-14019:00-19:308190-200Sprint19:30-20:005130-14020:00-20:308200-210Sprint20:30-21:005130-14021:00-21:308200-210Sprint21:30-22:005130-14022:00-22:308200-210Sprint22:30-23:005130-14023:00-23:308200-210Sprint23:30-24:005130-14024:00-24:307140-15024:30-25:005130-14025:00-27:007130-140Backward27:00-30:005130-140Forward and Pull30:00-35:005130-140No Hands

*SPM = Strides Per Minute

My elliptical has a fixed incline at 20 percent| so set the incline between 20 and 30 percent. As always| if this is too easy or too hard| change the amount of resistance and the strides per minute. If this workout doesn’t float your boat| check out our other elliptical cardio plans. Here is a printable| image-free version to take to the gym.

Image Source: POPSUGAR Photography / Kat Borchart

Build Muscle and Boost Your Metabolism With This Weighted Workout

Build Muscle and Boost Your Metabolism With This Weighted Workout

Add some weights to your workout to build more metabolism-boosting muscle. This circuit workout will help you get sleek and strong.

Directions: Warm up with three minutes of light cardio, then perform each three-exercise circuit twice. Use five- to 10-pound weights. Cool down with three minutes of stretching.

| Circuit One: Goblet Squat

Reps: 15

  • Stand with your feet wider than shoulder width with toes pointed slightly out. Hold your dumbbell at chest level with both hands. Keeping your back flat, push your hips back, bend your knees, and lower your body until your thighs are parallel to the floor and your elbows touch your knees.
  • With your weight focused in your heels, push yourself up to the starting position.
  • Do 15 reps.

| Circuit One: Deadlift With Back Row

Reps: 15

  • Stand upright holding your dumbbells in each hand, with your palms facing in and your knees slightly bent.
  • Keeping your arms straight and knees slightly bent, slowly hinge forward, bending at your hips (not your waist), lowering the weights to your shins without rounding your back.
  • Keeping your back almost parallel to the floor and abs pulled to your spine, bend your elbows toward the ceiling, squeezing your shoulder blades together and performing a back row.
  • Maintain the position of your torso as you lower the weights back to your shins.
  • Squeeze your glutes to return to standing, keeping your back straight.
  • Do 15 reps.
  • | Circuit One: Bridge With Chest Press

    Reps: 20 presses, holding bridge

    • Start on your back with your knees bent and your feet hip distance apart. Holding weights by your chest.
    • Squeeze your glutes as you push your pelvis toward the ceiling, coming into a bridge. Keep your ribs aligned with your pelvis.
    • Holding the bridge, press the weights to the ceiling directly above your shoulders for a total of 20 reps.
    • Lower your pelvis down the mat to compete the set.

    | Circuit Two: High-to-Low Woodchop

    Reps: 12 each side

    • With feet slightly wider than hip distance apart, twist upward to the right, bringing the dumbbell above your head.
    • Exhale and slice the weight diagonally across your body, ending twisted to the left with the dumbbell outside your left thigh. Pivot on your right foot as needed.
    • The move is a bit percussive, so focus on the rotation initiating in your torso.
    • Control the weight back up to the starting position to complete one rep.
    • Remember you are moving with force but also control. Don’t give into the momentum of swinging the weight around. Do 12 reps on each side.

    | Circuit Two: Reverse Fly

    Reps: 15

    • Holding a dumbbell in each hand with palms up, stand with knees slightly bent. Keeping your back flat, bend forward at the hip joint.
    • Exhale and raise both arms out to the side, maintaining a slight bend in the elbows and squeezing your shoulder blades together. Then, with control, lower the dumbbells back toward the floor.
    • Do 15 reps for a set.

    | Circuit Two: Split Squat With Overhead Press

    Reps: 10 each side

    • Holding the weights at your shoulders with your palms facing out, step backward about three feet with your left foot. Press the weights up to the ceiling.
    • Lower the weight to your shoulders as you bend your knees, making 90-degree angles with both legs.
    • Straighten both legs as you press the weights back toward the ceiling. This completes one rep. Do 10, then switch legs.

    | Circuit Three: Bicep Curl With Side Lunge

    Reps: 20, alternating sides

    • Holding a pair of dumbbells, stand with your feet and knees together. Perform a bicep curl by bending your elbows to bring the weights to your shoulders
    • Lower your arms toward the floor as you take a large step to the left with your left foot, lunging toward the floor. Make sure your left knee does not extend past your toes, and keep your right leg relatively straight.
    • As you push off through your left foot to return to standing, perform a bicep curl.
    • Repeat on the other side for a total of 20 reps.

    | Circuit Three: Lawn Mower

    Reps: 20, alternating sides

    • Holding one dumbbell in your left hand with your right hand on your hip, squat, bringing the weight toward the floor.
    • Exhale, pull your abs to your spine as you straighten your legs, and pull your elbow behind you, bringing the weight to your chest. Your torso will twist to the left.
    • Bend your knees and squat as you return to the starting position to complete a rep. Repeat on the other side, and continue alternating sides for 20 reps.

    | Circuit Three: Overhead Reach With Leg Lower

    Reps: 20, alternating legs

    • Lie on your back with your arms reaching toward the ceiling, holding one weight with both hands. With the sole of your left foot on the mat, bring your right toes toward the ceiling.
    • Exhale and lower your arms and leg toward the floor, keeping your lower back touching the mat.
    • Inhale and return to starting position to complete one rep. Repeat on the other side, and continue alternating for 20 reps total.