There are many ways to train your upper body, but to keep things simple, especially for those busy days when you don’t have a second to plan your workout, you’ll want to pick up this quick 20-Minute Dumbbell Upper Body Workout. routine.
If you’re training at home, it’s worth investing in your own set of best adjustable dumbbells. With this type of dumbbell, you can change the load mid-workout, and since you can fit multiple weights in one, you’ll save space by not needing a full rack of weights. Or, if you’re using this routine at the gym, head over to the free weights section where you should find a weight rack to work with.
Could you argue in cardio vs weights debate that weight training takes more time and effort, especially if you’re new to weight work. However, once you read about these Strength training tips for beginners. and then address this short mad fit (opens in a new tab) upper body routine, you’ll quickly realize that weight training is not only a great way to build muscle fast, it’s also an efficient way to burn body fat.
Maddie Lymburner, the personal trainer behind the popular MadFit workout channel, will walk you through the workout moves by showing you how to build and define your arms, chest, back, and shoulders in just 20 minutes.
While Lymburner chooses to use a 10lb/4.5kg dumbbell set, you should choose to work with a weight that challenges you without sacrificing good form. The better his form, the less likely he is to get injured and the better chance he has of promoting muscle growth.
Watch MadFit’s 20 Minute Dumbbell Upper Body Workout
Training is made up of intervals, which means you’ll perform an exercise for 40 seconds, take 20 seconds to rest, and so on. This is known as high intensity resistance trainingwhich is like any other HIIT workout for fat loss but add weights to the mix to increase the challenge and build muscle hypertrophy.
Due to the nature of high-intensity resistance training, you don’t need to exercise for a long time, so the Madfit workout only requires 20 minutes of your time. Furthermore, the combination of intense bouts of exercise and weights should lead to more significant post-exercise oxygen consumption. In simpler terms, this means your metabolism and energy expenditure stay elevated for a while after exercise, leading to increased calorie burn.
If you want to improve your muscle building results, you should consider the different types of protein that you can add to your diet to further your fitness goals. Protein helps muscle recovery and growth after exercise. Plus, it takes longer to digest, which can also increase the number of calories your body burns. You should do your best to get protein in your meals and you can top things up by using one of the The best protein powder for weight loss..
