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Upper Body Push Workout With Cardio Tabata (30-Minutes)

By: Lindsey Bomgren, CPT | April 7, 2025

Build strong and defined shoulder, tricep and chest muscles with this effective upper-body push workout. This advanced workout combines six dumbbell push day exercises with cardio Tabata intervals. All you need is a pair of dumbbells and 30 minutes to build strength and burn calories.

Jump To Workout

When I talk about “push day” in my training split, I’m talking about workouts that target your chest, shoulders and triceps. Push exercises involve pushing weight away from you (think bench presses, shoulder presses and triceps extensions).

Here’s what I typically include in my push day training sessions:

  • Chest Exercises: Bench press, dumbbell press, chest flys and push-ups.
  • Shoulder Exercises: Overhead press (with dumbbells or a barbell), lateral raises, front raises and Arnold presses.
  • Tricep Exercises: Triceps extensions (overhead, lying or with a cable), close-grip bench press and triceps pushdowns.

I usually do push workouts once or twice a week, depending on my workout split. A common way to train is the push/pull/legs (PPL) split, where I have a dedicated routine for each: push day (chest, shoulders, triceps), pull day (back, biceps) and leg day. 

You might also see push workouts in training schedules like the 4-2-1 method, which is 4 days of strength, 2 days of cardio and 1 day of rest. It’s also possible to see push days in the 3-2-8 method, which is 3 days of strength, 2 days of barre/pilates and 8k steps a day. Research says that both a split training routine and a full-body workout routine are great for building muscle. 

For an effective push day routine, I like to mix compound exercises (like bench presses and overhead presses) with isolation exercises (like lateral raises and triceps extensions). I love throwing in some bodyweight cardio Tabata intervals to really get my heart pumping and burn extra calories!

Woman performing a dumbbell chest press as part of a 30-minute upper body push workout at home

Workout Overview

This upper-body push workout is designed to challenge your strength and endurance in just 30 minutes. It consists of six upper-body strength exercises and six cardio Tabata exercises designed to increase your heart rate and burn belly fat. 

Proper form is important for muscle hypertrophy, so be sure to choose weights that allow you to work through your full range of motion. This workout includes a dynamic warm-up and a comprehensive cool-down, but you can also add these shoulder mobility exercises at the end.

Add upper-body strength training workouts like this one to your home training program one to two times a week to build strength in your pushing muscles.

Workout Equipment:

Medium to Heavy Set of Dumbbells. I recommend between 8-30 lbs, depending on your fitness level. I’m using 12-20 lb dumbbells in today’s workout.

Workout Instructions:

Follow along with the guided Push Workout on YouTube, led by me — your certified personal trainer, Lindsey Bomgren.

Your Workout Looks Like This:

  • 3 Circuits (each circuit is dedicated to one muscle group — chest, shoulders and triceps)
  • 2 Dumbbell Strength Exercises Per Muscle Group (40 seconds of work, 20 seconds of rest)
  • 2 Cardio Tabata Exercises in Each Circuit (20 seconds of work, 10 seconds of rest)
  • Repeat Each Strength Circuit x3 Sets
  • Repeat Each Cardio Tabata Circuit x2 Sets

Workout Outline

Strength Circuit One (Chest)
1. Alternating Dumbbell Chest Press
2. Narrow Chest Press and Chest Fly

Cardio Tabata Circuit One
1. Lateral Heisman Runner
2. 4 Mountain Climbers and 1 Push-Up

Strength Circuit Two (Shoulders)
1. Neutral Press and 90-Degree Shoulder Press
2. Reverse Grip Lateral Raises

Cardio Tabata Circuit Two
1. Plank Walk Out and Hop Up and Shuffle Back
2. 1 Punch and 1 Jack

Strength Circuit Three (Triceps)
1. Skull Crushers
2. Tricep Dips

Cardio Tabata Circuit Three
1. Sprinter Sit Ups
2. Army Crawl Burpee

1. Alternating Dumbbell Chest Press

Targets: pectoralis major (pecs), triceps brachii (triceps) and anterior deltoids (front shoulders).

woman performing a dumbbell chest press

How to Do an Alternating Dumbbell Chest Press

  1. Lay flat on your back (on the ground, on a bench, incline bench, or on a stability ball) with knees bent and feet flat on the floor. Hold one dumbbell in each hand (palms facing knees), elbows bent at a 90-degree angle.
  2. Exhale as you push the dumbbell in your right hand overhead. The dumbbell should be stacked over your shoulder at the top of the press. Make sure your wrists are strong and in line with your shoulders.
  3. Lower the dumbbell back towards your chest with control, returning to the starting position.
  4. Repeat, this time pushing the dumbbell in your left hand overhead.

2. Narrow Chest Press and Chest Fly

Targets: chest, shoulders and triceps.

woman performing push day exercises, dumbbell chest press and chest fly

How to Do a Narrow Chest Press and Chest Fly

  1. Lay flat on your back (on the ground, on a bench, incline bench, or on a stability ball) with knees bent and feet flat on the floor. Hold one dumbbell in each hand (palms facing each other), elbows are glued to your sides.
  2. Exhale as you push both dumbbells up in a straight line until your arms are directly overhead, wrists over shoulders. This is a narrow chest press.
  3. From the top of your chest press, inhale as you slowly open your arms, lowering the dumbbells in a wide arc until they reach shoulder level (or the ground). Your elbows should remain soft and not over-extended.
  4. Exhale as you pull the dumbbells back to the starting position. Keep your chest puffed out and your elbows slightly bent. This is a chest fly.

3. Lateral Heisman Runner

Targets: legs, hip flexors, glutes and core.

woman performing a lateral heisman runner as a cardio tabata interval in an upper body push workout

How to Do a Lateral Heisman Runner

  1. Stand to the far left side of your space with your feet hip-width apart. Take an athletic stance with your knees slightly bent.
  2. With control, spring off of your left foot, landing softly on the right foot while driving the left knee up towards your chest. Repeat, shuffling to the right side of your mat. 
  3. Immediately reverse the lateral shuffle, springing to your left as you drive the right knee towards the chest.
  4. Continue alternating sides, never letting both feet touch the ground at the same time.

4. Mountain Climbers and Push-Up

Targets: chest, shoulders, triceps, back, upper arms, legs, glutes, quads, abs, obliques and core.

woman performing four mountain climbers and a push up as a cardio tabata interval in an upper body push workout

How to Do Mountain Climbers and Push-Up

  1. Start in a high plank position with your shoulders stacked over your wrists. Your weight is evenly distributed amongst all ten fingers.
  2. Hold this high plank position, maintaining a straight line with your body, and gaze slightly in front of you.
  3. Perform four crossbody knee drives or mountain climbers. Pull your right knee towards your left elbow, then immediately reverse the movement. Send the right foot back to the high plank before pulling the left knee towards the right elbow. Repeat this motion at a rapid pace, as if you were running in a plank position.
  4. After completing four mountain climbers, hold your high plank as you slowly lower your chest down toward the ground. Your elbows should fall back towards your hips (not out to the sides).
  5. At the bottom of your push-up, exhale as you push back up into a high plank position.

Modification: Substitute incline push-ups by placing your hands on a chair or bench. You can drop to your knees for modified push-ups.

5. Neutral Press and 90-Degree Shoulder Press

Targets: anterior and lateral heads of the deltoids as well as the core.

woman performing an overhead shoulder press with dumbbells in an upper body push workout

How to Do a Neutral Press and 90-Degree Shoulder Press

  1. Stand with feet shoulder-width apart, knees slightly bent. Hold a dumbbell in each hand at shoulder height. Elbows are in line with your shoulders and palms are facing in towards each other (neutral grip).
  2. Press the dumbbells straight overhead, keeping the elbows narrow. This is a neutral press.
  3. Lower the dumbbells back down to your shoulders. Then “goal post” your arms by bringing the elbows out wide. Elbows are bent at 90 degrees. Keep your elbows in line with your shoulders, rather than letting them drop down.
  4. Push the dumbbells overhead, locking out biceps near ears. Then lower the dumbbells back down with control. Rotate the palms to face each other as you return to the starting position of the neutral press.

6. Reverse Grip Lateral Raises

Targets: the lateral head of the deltoid, as well as the anterior and posterior heads (or rear delts).

woman performing alternating shoulder raises or lateral raises with dumbbells

How to Do a Reverse Grip Lateral Raise

  1. Stand with your feet shoulder-width apart, slight bend in your knees. Hold a dumbbell in each hand at hip level, palms facing out.
  2. With a slight bend in each elbow, squeeze your shoulder blades together as you lift the dumbbells up in an arc shape. Stop once the dumbbells are in line with your shoulders.
  3. With control, lower the dumbbells back down to your sides, palms facing outward.

7. Plank Walk Out and Hop Up and Shuffle Back

Targets: hamstrings, low back, shoulders, hips, glutes and core.

woman performing a plank walk out and shuffle back as a cardio tabata interval in an upper body push workout

How to Do a Plank Walk Out and Hop Up and Shuffle Back

  1. Stand with your feet hip-width apart. Hinge forward, pressing your hips directly back. Soles of your feet remain flat on the mat if possible. Reach your fingertips to the mat and slowly walk out to a high plank position.
  2. Find a high plank, placing your palms flat on the mat. Shoulders are stacked over wrists, core is engaged. Create a straight line through your spine from your head to your heels.
  3. Jump your feet in towards your hands. Your feet should land softly outside of each hand. 
  4. Drive through your heels to stand tall.
  5. Quickly shuffle backwards, taking a few shallow steps to the back of your space. Repeat the plank walkout.

8. Punch and Jack

Targets: back, shoulders, chest, glutes, outer glutes (side butt), quadriceps, hip flexors, inner thighs, calves, abs and core.

woman performing a punch a jack as a cardio tabata interval in an upper body push workout

How to Do a Punch and Jack

  1. Stand with your feet hip-distance apart, knees slightly bent and core engaged. Hips should face the front of the room.
  2. Bend your elbows and bring your fists up and in line with your chest.
  3. Pivot your left foot slightly to the left side of the room as you step the right foot slightly in front of you. As you step forward, punch the right hand across the body. Your right fist should land directly in front of your face at shoulder level, just in line with your left shoulder.
  4. Then, pull the right arm back in towards your chest as you step the right foot back. 
  5. Perform a jumping jack by jumping both legs out wide as you swing the arms overhead in a half circle.
  6. Jump the feet back together as you bring the arms back down to your sides. 
  7. Repeat the crossbody punch movement, this time stepping the left foot forward as you punch with the left arm.

Modification: Make the jumping jacks low impact by tapping the feet in and out rather than jumping.

9. Skull Crushers

Targets: both the long head and lateral heads of the tricep muscles from the elbow up to the latissimus dorsi (lats).

woman performing skull crushers tricep exercise with dumbbells

How to Do a Skull Crusher

  1. Lay flat on your back (on the ground, on a bench, or on a stability ball).
  2. With one dumbbell in each hand, fully extend your arms so the dumbbells are directly overhead.
  3. Bending at the elbows, slowly lower the dumbbells towards your head (just bending at the elbows).
  4. Then, push the dumbbells back overhead to return to the starting position.

10. Tricep Dips

Targets: the lateral and medial heads of your triceps.

woman performing tricep dips or best tricep exercise

How to Do a Tricep Dip

  1. Grip the edge of a chair or bench, fingertips pointed toward your butt or toes, elbows bent. 
  2. Keeping your back close to the chair, lower yourself, bending at the elbows until your elbows reach a 90-degree angle.
  3. Press through your palms, using your triceps to push you back up to starting position.

Modification: The closer your feet are to the bench, the easier the tricep dips will be.

11. Sprinter Sit Ups

Targets: abs, core and back.

woman performing a sprinter sit up as a cardio tabata interval in an upper body push workout

How to Do a Sprinter Sit Up

  1. Start seated on the mat with your knees bent and feet flat on the floor.
  2. Keeping your core engaged, lean your torso back to lay flat on the ground. Send your arms overhead and your legs long.
  3. Explosively pull your torso back to an upright position to perform a sit up while pulling your right knee toward your chest. As you pull the knee towards the chest, punch the left fits in front of you.
  4. With control, lower back down to the mat.
  5. Repeat, alternating the leg that pulls in and the arm that punches across.

Modification: Omit the sit up and perform seated alternating jabs.

12. Army Crawl Burpee

Targets: upper body, shoulders, chest, triceps, back, abs and core.

woman performing an army crawl burpee as a cardio tabata interval in an upper body push workout

How to Do an Army Crawl Burpee

  1. Start in a high plank position with your shoulders stacked over your wrists, weight evenly distributed amongst all 10 fingers.
  2. Lower yourself into a low plank position by dropping your right forearm to the mat, then dropping your left forearm to the mat.
  3. Reverse the movement by placing your right palm on the mat, then your left palm, pushing yourself back up into a high plank position. This is an army crawl. 
  4. When you reach the high plank position, perform a burpee by jumping your feet in to meet your hands and driving through the heels to stand tall.
  5. Land softly and jump the feet back, finding a high plank.

Modification: Drop to your knees to perform the army crawl. Option to slowly step in and out for the burpee.

FAQs

What are the benefits of push day workouts?

The benefits of push day workouts include increased upper body strength, improved muscle coordination and better functional fitness. Push exercises targeting the chest, shoulders and triceps allow you to train functional pushing movements in a controlled environment.

Is a push-pull workout effective?

Yes, a push-pull workout is an effective training method for building muscle and strength. By combining push movements and pull movements, you ensure you’re covering all major upper-body muscle groups. This allows you to lift heavy while allowing proper recovery time.

How can I structure a push workout for maximum muscle growth?

To structure a push workout for maximum muscle growth, include both compound movements and isolation exercises. Compound exercises (like a barbell bench press) are efficient, meaning you can often lift heavier weights and burn more calories. Isolation exercises (like tricep pushdowns) can improve muscle definition and address muscle imbalances or weaknesses. 
To reach your fitness goals, prioritize progressive overload by gradually increasing weight or reps each week

Are squats a push or pull exercise?

Squats are primarily considered a lower-body push exercise. During a squat, you push the body upward from a bent position. This primarily targets the quads, glutes and hamstrings.

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12 comments

  1. Looking forward to this push workout tomorrow for the March challenge! P. S you really should come out with your own line of merch! I’d definitely buy workout tops that say some of your frequent mottos lol. Or even just decals/stickers for a water bottle that says NML on it etc. Just a thought! Love all your stuff you put out into the world, don’t ever stop! You are a blessing to so many!

    Reply

  3. Hi Lindsey!

    Thank you so much for your great workouts! I love the variety and how challenging you make them. Do you know where you got the top you are wearing in this video?

    Thanks again!
    Sara

    Reply

  4. I do your workouts every week! Love them. This one killed me. So weak in my arms. Love the encouragement and direction you give! Thanks for helping me get strong!!

    Reply
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