20-Minute Upper Body Workout

1. Push-Ups

Full or on knees (20 reps)

2. Knee-Ups

Stand and quickly alternate lifting right and left knee to hip height. (Do as many as you can for 1 minute.)

3. Goal-Post Press

Extend arms out to sides at shoulder height, elbows bent 90 degrees, palms forward. Raise arms over head, then lower to start. (30 reps)

4. Jumping Jacks

(30 reps)

5. Upper Bells

Stand with feet shoulder-width apart, knees slightly bent. Place fingers behind head and bring right elbow toward right hip, then left elbow toward left hip. (25 reps per side)

6. Jab/Cross

Stand with feet shoulder-width apart, left foot forward, knees slightly bent. Jab forward with left fist, then cross over with right fist. (Do as many as possible in 1 minute.) Switch sides for second circuit.

7. Planks with Cross-Overs

Begin in full push-up position. Pull right knee toward left elbow, keeping abs tight and back flat; return to start and repeat, alternating sides. (15 reps per side)

Originally published in FITNESS magazine, July 2007.

Want another great upper body workout? Check out the free video of our "tank-top arms" workout!