Upper Body Cardio Exercises

Top Upper Body Cardio Exercises to Boost
Heart Health
When most people think of cardio, they picture running, cycling, or other
lower-body-dominant exercises. But upper body cardio is an underrated game-changer.
From boxing to battle ropes, these movements not only sculpt your arms and chest but also
get your heart pumping for serious calorie burn. In this guide, we’ll break down what upper
body cardio exercises really are, how they differ from leg-based workouts, and why you
need them in your fitness routine. Whether you're recovering from a leg injury or looking to
add variety, upper body cardio can be your perfect solution.
What Are Upper Body Cardio Exercises?
Cardio exercises for the upper body involve aerobic movements that raise your heart rate by
mainly using your arms, shoulders, chest, and back. Unlike traditional cardio workouts like
jogging or cycling, these exercises keep your upper body moving at a high intensity.
Some examples include arm cycling, shadow boxing, battle ropes, and rowing machines.
These exercises not only build cardiovascular endurance but also help tone your upper body
muscles.

Types of Upper Body Cardio Exercise
Arm Cycling (Upper Body Ergometer)
The arm ergometer, or hand bike, is a staple in rehab centers and gyms. This machine
works like a bicycle for your arms, helping to improve heart health and upper body strength
simultaneously. It’s low-impact and ideal for beginners or people recovering from injuries.
Shadow Boxing
Shadow boxing mimics the movements of a real boxing match without any contact. It’s a
fantastic full-body cardio exercise but puts special emphasis on upper body coordination
and endurance. Adding light dumbbells can amplify the intensity.
Battle Ropes
Battle ropes are thick, heavy ropes you whip, slam, or move in waves. This high-intensity
upper body workout burns calories rapidly while building explosive power in the arms and
shoulders. It’s one of the best HIIT upper body cardio exercises for fat burning.
Rowing Machine
Though rowing is a full-body exercise, it heavily involves the arms, shoulders, and back.
Rowing strengthens the cardiovascular system while providing a powerful upper body burn.
It’s often used in upper body cardio workouts for weight loss.
Swimming
Swimming engages the entire body but requires constant use of the arms and upper torso.
Freestyle and butterfly strokes, in particular, serve as excellent aerobic upper body
workouts, offering resistance training and cardio in one.
Benefits of Upper Body Cardio Exercise
Improves Heart Health
Upper body cardio can significantly improve your cardiovascular fitness and overall
physical health. These exercises get your blood pumping and enhance circulation, even if
you’re not using your legs. By incorporating upper body movements into your routine, you
support heart function while boosting your general wellness.
Enhances Upper Body Muscle Tone
Unlike traditional cardio, upper body cardio helps define and strengthen the arms, chest,
shoulders, and back. It’s ideal for those who want to get lean while toning their upper half.

Aids in Calorie Burn and Fat Loss
Upper body cardio burns a surprising amount of calories, especially when performed at high
intensity. Including these workouts in your routine supports full-body fat reduction.
Great for Injury Recovery or Leg Restrictions
If you’re dealing with knee pain, post-surgery rehab, or any lower limb issues, cardio
exercises without legs, like arm biking or seated boxing, are safe alternatives that keep
you active.
Adds Variety to Workouts
Switching between upper and lower body cardio can prevent boredom and reduce the risk of
overtraining specific muscle groups. It's a crucial part of a balanced fitness regimen.
Upper Body vs. Lower Body Cardio: What’s the Difference?
Movement Focus
Running, cycling, and other lower body aerobic exercises mainly work the legs and hips,
whereas upper body aerobic exercises work the shoulders, chest, arms, and upper back.
Both increase heart rate but involve different muscle groups.

Accessibility
Lower body cardio often requires more space or equipment. In contrast, many upper body
workouts for cardio can be done seated or in place, making them ideal for small spaces or
those with mobility concerns.
Caloric Burn
Generally, lower body cardio burns more calories because the legs are larger muscle
groups. However, intense upper body workouts (like battle ropes) can match or exceed this
burn, especially in shorter bursts.
Rehabilitation and Recovery
Upper body cardio is better for individuals recovering from leg injuries or surgeries. It keeps
the heart strong while allowing the lower body to heal, providing a safe and effective cardio
option.
Muscle Engagement
Lower body cardio may lack upper body toning, whereas upper body cardio doubles as
strength training. For a well-rounded approach, combining both is the most beneficial.
Sample Upper Body Cardio Workout Plan
Beginner Routine (20 Minutes)
● Arm cycling: 5 mins
● Seated shoulder press (light weights): 3 sets of 15 reps
● Shadow boxing: 5 mins
● Seated band rows: 3 sets of 12 reps
● Cool-down stretches: 2 mins
Advanced HIIT Routine (30 Minutes)
● Battle rope slams: 30 sec on / 30 sec rest x 5
● Push-up to shoulder taps: 3 sets of 10 reps
● Dumbbell punches: 3 sets of 20 punches
● High-speed rowing: 10 minutes
● Jump rope (using arms): 2 minutes
These routines can be adjusted depending on your goals and fitness level. For upper body
fat-burning exercises to be effective, consistency is essential.

Secondary Benefits of Upper Body Cardio
Mental Health Boost
Like all cardio, upper body-focused workouts release endorphins that reduce stress and
improve mood. It's a great way to stay mentally sharp and emotionally balanced.
Better Posture and Mobility
These exercises engage the upper back and shoulders, improving posture over time. Upper
body aerobic workouts can prevent stiffness and improve shoulder mobility.
Increased Core Engagement
Even when seated, upper body cardio activates the core to stabilize the spine. This leads to
improved balance and better control over movement.
Enhanced Sports Performance
Athletes who incorporate upper body cardio drills often experience better agility and
quicker reflexes, especially in sports like boxing, swimming, and tennis.
Time-Efficient Workouts
Short on time? A 15–20-minute arm-focused cardio session can still offer heart health
benefits and muscle toning—perfect for busy schedules.
Equipment You Can Use for Upper Body Cardio
● Resistance bands
● Dumbbells
● Battle ropes
● Rowing machines
● Punching bags
● Arm bikes (ergometers)
● Medicine balls