Aerobic or resistance training is optimal for keeping the upper body strong and in shape. This program will guide you to the best upper body fat loss workout.

This program will guide you to a fat-burning workout with clean nutrition that will help you lose upper body fat.

Exercise and nutrition are interconnected; with the right exercise and a clean diet, you can see incredible differences in your upper body.

Although exercise always comes with fruitful benefits like weight loss, toned body, improved mood, strengthened bone, core, and muscles, and also from cardiovascular diseases.

Upper Body Fat Loss Workout For Beginners

High Knee Raises

High knee raises are high-intensity cardiovascular exercises. High knees work for your lower body and strengthen core muscles. The high knee helps strengthen the lower body, mainly the legs and hip flexors. This exercise also helps enhances coordination and flexibility. This exercise doesn’t require any equipment and can be done at home.

How to perform – High Knee Raises

  1. Stand straight about the shoulders width apart and place your hand on the waist or front.
  2. Keep your core engaged, now perform, and lift one knee just above the waist level.
  3. Whenever your knee comes up, breathe out.
  4. Lower the knee and perform from another leg

Repetition – 20 from each leg | Sets – 3

Benefits of Knee Raises

  1. Strengthen core area
  2. Promote fat loss
  3. Good for legs
  4. Improves coordination and flexibility
  5. Improves balance

Mountain Climbing

Mountain climbing is also known as running planks. Mountain climbers target multiple muscles group at once which is good for improving strength, stability, balance, and coordination. This exercise develops the full body for instance arms, shoulder, core, and quads. In fact, mountain climbing is one of the best upper body fat loss workouts.

How to perform – Mountain Climbing

  1. Get in a plank position and keep your core engaged.
  2. Now, bring your one knee inwards then breathe out and then return.
  3. When your leg comes inwards squeeze your core.
  4. Do it from another leg and simultaneously.
  5. Be in a plank position and perform this exercise until the reps end.

Repetition – 20 each leg | Set – 3

Variations of Mountain Climber

  1. Gym ball mountain climber
  2. Elevated mountain climber
  3. Cross-body mountain climber
  4. Wall mountain climber
  5. Spiderman mountain climber

Benefits of Mountain Climbers

  1. Incredible fat loss exercise
  2. Develop multiple muscles group
  3. Improves stability, mobility
  4. Good for heart health

Push-Ups – Upper Body Fat Loss Workout

upper body fat loss workout - Push-ups

An amazing upper body fat loss workout, push-ups are one of the best exercises for developing and toning the upper body and core section. Push-ups come in many variations, although beginners can start with a simple one. Push-ups simultaneously develop the chest, arms, shoulder, and core as another compound exercise does.

How to perform – Push-Ups

  1. Lie on the floor with your hands and toes, place your hands wider than shoulder width, and place your feet hip-width apart.
  2. Engage your core area.
  3. Now, slowly go down and ensure your chest is between your hands.
  4. Exhale when coming up and do for another repetition.

Repetition 12 | Sets 3

Variation of Push-Ups

  1. Incline push-ups
  2. Diamond push-ups
  3. Ball push-ups
  4. Decline push-ups
  5. One hand push-ups
  6. Clapping push-ups

Benefits of Push-Ups

  1. Easily burns calories
  2. Burn upper body fat
  3. Improves posture and balance
  4. Enhance stability
  5. Improves strength

Jumping Jacks

upper body fat loss workout - Jumping Jack

Jumping jacks is a calisthenics workout. Jumping jacks is a total body workout that also boosts metabolism, keeping a healthy cardiovascular. This great exercise can spike heart rate to the next level and burn maximum fat around the body. Although jumping jacks are good for the overall body, it’s extremely beneficial for the hamstring, quads, hip flexor, abdominal, and shoulder muscles.

How to perform – Jumping Jack

  1. Stand straight with your legs and keep your hand resting on the waist sides.
  2. Now, jump and spread your legs shoulder-width apart, and extend your hand straight over your head.
  3. As soon as your legs go out, at the same time, hand over your head.
  4. Jump back to the starting position and do the next repetition.

Repetition 20 | Sets – 3

Variation of Jumping Jack

  1. High knee jack
  2. Squat jack
  3. Hop jack
  4. Plank jack
  5. Cross-jack

Benefits of Jumping Jack

  1. Burn fat
  2. Good for heart health
  3. Improves strength
  4. Helps in weight loss
  5. Improves cardiovascular health

Leg Raise

upper body fat loss workout - Leg Raise

Leg raise is also known as straight leg raise and lying leg raise. This exercise targets and develops a strong core, rectus abdominis, hip flexor muscles, hamstring, and lower back muscles. Leg raise is one of the best exercises to develop the core area.

How to perform – Leg Raise

  1. Lie down with your face and keep your legs straight, your knee slightly bent, and your hand under your hips.
  2. Lift your legs to 45 degrees and breathe out when you lift your legs.
  3. Engage your core area while performing this exercise.
  4. Lower your legs and then again lift until 20 repetitions.

Repetition – 20 | Sets – 2

Variation of Leg Raise

  1. Cork Swrew
  2. Scissor kicks (Right/Left side)
  3. Mermaid crunch (Right/Left side)
  4. Hanging leg raise

Benefits of Leg Raise

  1. Helps burn fat
  2. Strengthen core
  3. Improve endurance


A super challenging total body fat loss workout. Burpees consist of 4 different exercises, e.g., jump, squats, plank, and push-ups. Burpees are aerobic exercises and are one of the best exercises for burning calories and building strength and endurance in the upper and lower body. Also, burpees develop muscles like hips, legs, buttocks, arms, chest, shoulder, and core.

How to perform – Burpees

  1. Set your feet shoulder-width apart, push your hips back, bend at your knees, and lower your body into a squat position.
  2. Now, kick your legs back to be in a plank push-up position.
  3. Perform a quick push-up and bring your legs back to the squat position.
  4. After that, perform a jump with the hands reaching overhead.

Repetition – 10 | Sets – 3

Variation of Burpees

  1. Standard Burpee
  2. Push-up burpee
  3. Side burpee
  4. Box burpee
  5. Star jump burpee

Benefits of Burpee

  1. Burns calories
  2. Burn overall body fat
  3. Strengthen muscles and core
  4. Improves stability
  5. Improve endurance
  6. Improved heart health

Watch the Detailed YouTube video:


Crunches are the most known abs-developing exercise. Crunches burn out the core area and improve core muscles, stability, and performance. Include this exercise in your workout sessions for optimal calorie burning.

How to perform – Crunches

  1. Lie down on your back, knee bent, and hand behind your head.
  2. Engage your core area.
  3. Lift your upper body to the knee while holding on to your core.
  4. Hold for a second
  5. Then, slowly return to the starting position.

Repetition – 10 | Set – 3

Variation of Crunches

  1. Bicycle crunches
  2. Reverse crunches
  3. Oblique crunches
  4. Hanging reverse back crunches
  5. Scissors crunches

Benefits of Crunches

  1. Develop abdominal
  2. Improves stability
  3. Strengthen core, lower back, and obliques

Related Read: Best Ab Building Foods

Plank Shoulder Taps

Plank shoulder taps are a great exercise for targeting the core, shoulders, and arms. Plank shoulder taps help shed upper body fat, reduce lower back pain, and improve posture and flexibility a. This exercise target arm, chest, shoulder, and abdominal area.

How to perform – Plank’s shoulder taps

  1. Lie down in the standard plank position
  2. Engage your core area & glutes
  3. Lift your one hand and tap the opposite shoulder and then do this with the other hand

Repetition – 10 | Set – 3

Variation of Plank

  1. Standard plank
  2. Shoulder taps plank
  3. Forearm plank
  4. Side plank
  5. Spiderman plank

Benefits of Plank Shoulder Taps

  1. Develop abdominal/core strength
  2. Build shoulder and arm strength
  3. Enhanced body stability
  4. Increased coordination

Triceps Dips

Triceps dips are an exercise that targets and strengthens the triceps muscles. Triceps dips helps tone and build strength in your triceps.

How to perform – Triceps dips

  1. Sit on a chair and place your hands behind you with your fingers pointing forward.
  2. Straighten your legs out in front of you.
  3. Bend your elbows and slowly lower your body down.
  4. Push through your hands to lift your body back up.

Repetition – 10 | Set – 3

Variation of Triceps dips

  1. Parallel bar dips
  2. Single leg dips
  3. Weighted triceps dips
  4. L-sit triceps dips

Benefits of Tricep dips

  1. Build triceps strength
  2. Improve push movement
  3. Increase stability
  4. Boost metabolism
  5. Reduce the risk of injury


These are the easiest lower and upper body fat loss workouts, especially for beginners.

Perform each exercise slowly and gradually, making it fast for better heart pumping and calorie burning.

Besides exercise, you need to watch out for your calorie consumption. Make sure to hit every exercise and be in a calorie deficit for bigger differences.

Perform this exercise at least every day for 4 – 6 weeks for the desired outcome.

Fitness Blogger | Fitness Trainer | Weight Loss Nutritionist

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