Challenge your arms and shoulders with this quick upper body strength workout.

It’s only 15 minutes, but will have you feeling the burn.

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You dont need dumbbells or an hour of free time so you can get aneffective upper body workout.

Ready to get started?

Grab a towel and follow along to this quick upper body strength workout below.

image of a person doing a low lunge yoga pose in a pink sports bra and matching leggings on their blue yoga mat in the middle of their living room, learning the best yoga poses for your zodiac sign

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Set 1

Go through the set twice before moving to set 2.

Hand release push-ups:Like normal push-ups, but harder.

Get into a high plank position, then lower your body down to the ground with control.

A young black woman doing post-run stretches in the park on the road amidst green grass and trees.

For a modification, go to your knees.

Repeat until time is up.

Tricep dips:Sit on the mat with your knees bent and your feet flat on the floor.

woman sweating in the gym

Reach your hands back behind you, and lift your hips up like youre getting into a crab position.

Repeat until time is up.

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Happy woman dancing and listening to music near a green empty wall outdoor in the city.

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Rotational push press:You should feel this in your obliques and your upper back.

Be sure to turn your toe for optimal rotation.

Keep your hand like youre raising the roof, says Atienza.

Tara Davis-Woodhall of Team United States celebrates with husband Hunter Woodhall after winning the gold medal in the Women’s Long Jump Final on day thirteen of the Olympic Games Paris 2024 at Stade de France on August 08, 2024 in Paris, France.

Do the first round on one arm, and do the opposite arm on the second round.

Touch your opposite hand to opposite ankle, then go back into high plank.

Alternate sides until time is up.

Healthy female training in the gym, performing a hip thrust.

Set 2

Go through the set twice.

Lat pull-downs:This one is a lot harder than it looks, says Atienza.

Grab your towel, one side in each hand.

Go on your knees and reach your arms overhead.

Repeat until time is up.

Pike push-up:Weve got a push and a pull here, says Atienza.

Row your hand inward, bending your elbow and bringing it up toward your armpit.

Keep your feet where they are and rotate your body so your arm is pressing toward the sky.

Bring your arm back down and reset.

Repeat on the same arm until time is up.

Switch to the opposite arm for round two.

Raise your arms straight up and create tension on the towel.

Pull the towel back over your head, then bring it back up.

Repeat until time is up.

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