Torch Fat Fast: Upper Body Metabolic Workout in 35 Minutes

Metabolic workouts combine strength training and high-intensity cardio to fire up your metabolism, increase calorie burn, and improve overall conditioning. When focused on the upper body, these metabolic workouts help you:

• Burn fat while maintaining muscle
• Build upper body strength and definition
• Improve muscular endurance
• Boost cardiovascular fitness

A 35-minute metabolic upper body workout is ideal for those short on time but eager for results. It fuses compound upper-body movements, minimal rest, and explosive intensity to ignite a full-on fat-burning, muscle-building session.

Why a Metabolic Upper Body Workout Works

Metabolic training involves performing exercises that challenge multiple muscle groups with minimal rest between sets. These workouts spike your heart rate and activate excess post-exercise oxygen consumption (EPOC), which means your body keeps burning calories long after your workout ends.

When applied to the upper body, you’ll hit the chest, back, shoulders, arms, and core using dynamic, multi-joint movements. The result? Leaner muscle, more strength, and faster fat loss.

Benefits of a 35-Minute Upper Body Metabolic Workout

Burns Fat Fast

The combination of strength and cardio elevates your heart rate and metabolism, helping you burn more calories during and after the workout.

Builds Lean Muscle

Targeting large and small upper-body muscles using compound lifts and bodyweight exercises helps sculpt and strengthen your arms, chest, and shoulders.

Time-Efficient

In just 35 minutes, you’ll complete a full upper-body blast—ideal for busy professionals, parents, or anyone with limited workout time.

Boosts Cardiovascular Fitness

High-intensity circuits challenge your heart and lungs, leading to improved endurance and overall fitness.

Improves Functional Strength

Metabolic workouts often mimic real-life movements, which helps improve strength that carries over to daily activities or sports performance.

Equipment Needed For Metabolic Upper Body Workout

This 35-minute metabolic upper body workout can be done at home or the gym with minimal equipment:

• Dumbbells (light to moderate)
• Resistance bands (optional)
• Mat
• Timer

If you’re a beginner, bodyweight alone is enough to get started.

Structure of the Metabolic Upper Body Workout

• Warm-Up: 5 minutes
• Main Workout: 25 minutes
  • 5 circuits (each circuit = 5 minutes)
  • Each circuit = 3 exercises
  • Perform each exercise for 40 seconds, rest 20 seconds
  • 1-minute rest between circuits
• Cool Down: 5 minutes

5-Minute Dynamic Warm-Up

A proper warm-up primes your muscles, increases blood flow, and helps prevent injury. Perform the following movements for 1 minute each:

1. Arm Circles – Forward and backward to loosen shoulder joints
2. Inchworm Walkouts – Stretch your hamstrings and engage the shoulders
3. High Knees – Get your heart rate up
4. Scapular Push-Ups – Activate the upper back and scapula
5. Torso Twists – Warm up the core and spine

The 35-Minute Upper Body Metabolic Workout

Circuit 1: Chest & Triceps Activation

1. Dumbbell Push-Up to Row

• Start in a plank holding dumbbells
• Perform a push-up
• Row right, then left
  Muscles Worked: Chest, triceps, core, lats

2. Close-Grip Push-Ups

• Keep elbows tucked near your ribs
• Focus on triceps and inner chest
  Modification: Do from knees

3. Standing Chest Fly with Bands

• Anchor the band behind you
• Perform fly motion at shoulder height
  Muscles Worked: Pectorals, shoulders

Rest 1 Minute Before Next Circuit

Circuit 2: Back & Biceps Burn Metabolic Upper Body Workout

1. Bent-Over Dumbbell Rows

• Hinge at hips, pull weights toward your waist
  Muscles Worked: Lats, rhomboids, biceps

2. Bicep Curl to Shoulder Press

• Curl the dumbbells
• Press overhead
  Muscles Worked: Biceps, shoulders, triceps

3. Renegade Rows

• In plank position, row one arm at a time
  Core Tip: Keep hips stable

Rest 1 Minute Before Next Circuit

Circuit 3: Shoulders & Core Stability

1. Lateral Raise to Front Raise

• Alternate lateral and front raises
  Use lighter dumbbells

2. Plank Shoulder Taps

• In plank position, tap shoulders one at a time
  Focus on: Core tightness, shoulder stability

3. Dumbbell Arnold Press

• Curl to shoulder level, rotate palms out, and press
  Muscles Worked: Front & rear delts, biceps

Rest 1 Minute Before Next Circuit

Circuit 4: Power & Endurance

1. Dumbbell Thrusters

• Squat into overhead press
  Full-body move with upper-body focus

2. Burpee to Push-Up

• Perform a burpee
• Add a push-up at the bottom
  Scales well with fitness level

3. Battle Ropes (or Shadow Boxing)

• Go hard for 40 seconds
  No ropes? Punch air quickly for boxing effect

Rest 1 Minute Before Final Circuit

Circuit 5: Arms & Burnout

1. Triceps Kickbacks

• Hinge over and extend elbows behind
  Use light dumbbells for control

2. Hammer Curls

• Neutral grip curl
• Avoid swinging

3. Push-Up Hold to Shoulder Tap

• Hold plank at bottom of push-up
• Tap each shoulder slowly
  Isometric strength meets endurance

5-Minute Cool Down & Stretch

Cool down properly to avoid soreness and aid recovery.

1. Cross-Body Shoulder Stretch – 30 seconds per side
2. Triceps Stretch Overhead – 30 seconds per side
3. Child’s Pose with Arm Reach – 1 minute
4. Chest Opener Stretch – Hands behind back, lift chest
5. Deep Breathing – 1–2 minutes, focus on recovery

Tips for Maximizing Your Metabolic Upper Body Workout Results

1. Use Progressive Overload

Gradually increase weights, reps, or reduce rest over time to avoid plateaus.

2. Maintain Proper Form

Speed doesn’t beat form. Use a mirror or record yourself to check technique.

3. Focus on Mind-Muscle Connection

Activate target muscles intentionally during each move.

4. Stay Consistent

3–4 sessions per week of metabolic training can show visible results within weeks.

5. Prioritize Nutrition

Fuel your body with lean protein, healthy fats, and complex carbs to recover and build muscle.

Who Is Metabolic Upper Body Workout For?

This 35-minute upper body metabolic workout is great for:

• Men and women looking to tone arms, chest, and shoulders
• Busy professionals needing a fast, effective workout
• Fat-loss seekers wanting a high-calorie burn
• Fitness enthusiasts who love short, intense sessions
• Anyone with minimal equipment at home

How Often Should You Do Metabolic Upper Body Workout

To see noticeable results, aim for 2–3 times per week, giving your upper body 48 hours to recover between sessions. Pair it with lower-body or full-body metabolic workouts for a balanced training plan.

Sample Weekly Metabolic Upper Body Workout Schedule

Day	Workout Type
Monday	35-Minute Upper Body Metabolic
Tuesday	Lower Body or Cardio HIIT
Wednesday	Rest or Active Recovery (Stretching)
Thursday	35-Minute Upper Body Metabolic
Friday	Full-Body Metabolic Workout
Saturday	Light Cardio or Outdoor Activity
Sunday	Rest

A 35-minute metabolic upper body workout is one of the most efficient ways to burn fat, build lean muscle, and elevate your cardiovascular health. With minimal equipment and maximum intensity, you can turn every session into a total transformation.

Whether you’re working out from home or hitting the gym, this metabolic upper body routine delivers real results when done consistently. Make it part of your weekly training and feel the burn, strength, and endurance build over time.

Ready to sculpt your upper body? Try this 35-minute metabolic blast today—and feel the difference in every rep!

Want more workout and video guide?
Follow us on Pinterest, Facebook, and Subscribe to our Newsletter and Stay tuned for FREE downloads of our App coming soon!