In this paper we present new heat kernel upper bounds for a certain class of non-local regular Dirichlet forms on metric measure spaces, including fractal spaces. We use a new purely analytic method where one of the main tools is the parabolic maximum principle. We deduce off-diagonal upper bound of the heat kernel from the on-diagonal one under the volume regularity hypothesis, restriction of the jump kernel and the survival hypothesis. As an application, we obtain two-sided estimates of heat kernels for non-local regular Dirichlet forms with finite effective resistance, including settings with the walk dimension greater than 2