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5 Ways to Get a Toned Upper Body in Just 30 Minutes, From Pro Bodybuilder

Jason Kozma created a superset workout to get fit fast.

You don't have to spend hours – or even a single hour – in the gym to get fit. In fact, a celebrated bodybuilder claims you can achieve a toned upper body by working out just 30 minutes per day.  Certified fitness trainer, Jason Kozma, aka Mr. America and Mr. Muscle Beach, is a champion bodybuilder who trains clients at Santa Monica-based High Performance Personal Training, designed a 30-minute workout for The Body Network that will help you shape up the upper half of your body fast.  Kozma recommends doing the workout at a fitness center. "This is a gym workout, you could adapt this to home with dumbbells, but adjusting weights and benches and making things work and home is pretty clunky," he says.  He explains that each group of exercises represents a superset or giant set, "in which each exercise is performed in a row without rest," he says. "The logic is super setting opposing muscles and sometimes with an abdominal exercise."  If your gym is too crowded to allow this without you losing your station, he recommends doing 3 sets with 30 seconds rest between. The workout should take just 30 minutes. 


First Set


Pull ups or assisted pull ups machine: 3 sets of 10 or maximum reps with bodyweight

Chest press machine: 3 sets of 10

Hanging leg raise: 3 sets of 10-20


Second Set


Chest fly machine: 3 sets of 10

Reverse chest flye machine: 3 sets of 10

"Yes, you are bogarting this piece of equipment until you are done but it shouldn't take more than 5 minutes," he says. 

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Third Set


Side lateral raise: 3 sets of 10

Seated cable row: 3 sets of 10

Crunches: 3 sets of 20


Fourth Set


Fourth Set

Dumbbell curl: 3 sets of 10

Triceps push down: 3 sets of 10

Related: I Stopped Doing These 7 Things and I Lost Weight Without Even Trying


Fifth Set


Hammer curl: 3 sets of 10

Bench dip: 3 sets of 10 or more ("Go till failure," he says.)

Knee ins: 3 sets of 15-20

And if you enjoyed this guide, don't miss Pro Bodybuilder Shows Off Six-Pack and Shares 5 Ways to Get Yours.

💪🔥Body Booster: Doing several of the same exercises in a row without rest is called "supersetting." The method helps get in various fat-burning and muscle-building exercises quickly and is an efficient way to strength train. 

Leah Groth
Leah Groth has decades of experience covering all things health, wellness and fitness related. Read more
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