Build Stronger Arms With Kayla’s 30-Minute Upper Body Workout
All you need is a set of dumbbells, a barbell, a resistance band and 30 minutes!
February 9, 2026 - Updated February 9, 2026
My new Strength In 30 program is available exclusively in the Sweat app now, and this is a sample upper body workout taken straight from week 1!
It's been amazing seeing so many women LOVING my strength training programs, but I know so many of you need shorter workouts to fit into your busy schedules, and that's exactly why I designed Strength In 30.
It's everything you love about Strength with Kayla and Strength At Home (no jumping, no burpees, just strength training) except you can complete the workouts in 30 minutes or less using only free weights. Grab your equipment, set up in one spot, and you're good to go!
This upper body workout just needs a set of dumbbells, a long recovery band, and a barbell (but you could easily swap the barbell for dumbbells) - so it's perfect for training at home or in the gym. Between each set, take a minute of rest to recover.
Let's do this.
Back & Shoulder Activation
3 sets
Band Pull Aparts
45 seconds
Banded Face Pull
45 seconds
Rest
30 seconds
Strength Set 1
3 Sets
Barbell Bent-Over Row
12 reps
Rest
60 seconds
Strength Set 2
3 sets
Dumbbell Shoulder Press
12 reps
Rest
60 seconds
Strength Set 3
3 sets
Dumbbell Bicep Curl
12 reps
Rest
60 seconds
Volume Superset
3 sets
Plank Shoulder Taps
60 seconds
Straight Leg Raise
60 seconds
30 minutes is all you need
If you show up, give it your all and stick with it consistently, you can definitely see results with 30-minute workouts. Just focus on moving with control (don't rush your reps just because the workout is short) and make sure you're lifting weights that feel challenging. That's where the growth happens.
You've got this.
I’m Kayla Itsines, co-founder and head trainer at Sweat! I’ve been a certified personal trainer since 2008 and am also certified in pregnancy and postnatal exercise. My goal has always been to empower women by giving them the practical tools they need to improve their health and fitness and feel more confident.
* Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. Sweat assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.
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