Last Updated on October 15, 2021

This 10 minute Arm Workout for Firm, Slim Arms ASAP is going to surprise you because it burns so good!

I started a 10 minute workout series last week because so women are in need of quick, effective workouts that work.  And that’s exactly what you can expect with this arm routine.

You may be wondering if 10 minute workouts actually get results.  If so, check out the ab workout I shared last week to kick off this series.  There I explain all of the benefits of 10 minute workouts, plus a killer ab workout.

Today we’re targeting the arms using the same training strategy so you can get the same benefits.  But I have good news!  Because the arms are a smaller muscle group compared to the abs, you’re going to be able to see definition pop faster using the 10 minute training strategy while targeting the arms.

I encourage you to try this routine.

It’s super targeted and will make you fall in love with 10 minute workouts.

I know you’re going to love this short and sweet arm workout.

10 minute Arm Workout

 

This is what the exercises look like in motion.
Follow the same pace as you’re doing the exercises.

 

10-minute Arm Workout instructions

 

  • This arm workout has 5 exercises.
  • Set a timer (on your phone) and do each exercise for 30 seconds to complete one set.
  • Do 4 sets of each exercise to complete the workout.  Since you’re doing each exercise 4 times for 30 seconds, each exercise is being done in 2 minutes.
  • When you do all 5 exercises this workout will take approximately 10 minutes.
  • Try to do as many reps as possible during the 30-second set.  But remember, to move in a controlled, fluid motion with proper form.  Follow the pace I use in the workout grid above.

 

Arm Exercise Instructions

 

Trainer Christina Carlyle demonstrating an in and out curl exercise

In and Out Curls

Stand holding dumbbells with your elbows close to your sides. Your wrists should be facing away from you. This is your start position. Next, curl the weights up toward the front of your shoulders. Lower the weights back down to the start position. Immediately curl the weights up to the side towards the outside of your shoulders. Lower the weights back down to the original start position to complete one rep.

 

Trainer Christina Carlyle doing a Arnold Press exercise in a 10 minute Arm Workout

Arnold Press

Stand holding a dumbbell in each hand, with your palms facing in towards your shoulders. This is your start position. Exhale as you push the weights up overhead, rotating your hands so your palms end up facing away from you. Push until the weights are extended overhead. Then inhale and reverse the movement lowering the weights back down to the start position to complete one rep.

 

Trainer Christina Carlyle demonstrating a Trouble U exercise from a 10 minute arm workout

Trouble U’s

Stand holding dumbbells. Lift your elbows up, until they are in line with your shoulders, with your knuckles facing up. This is your start position. Exhale and rotate the weights down until your knuckles are facing the ground. Next, kick your hands out to the side. Reverse the movement and bring your hands back in, then flip your knuckles back up to the start position, to complete one rep.

 

Trainer Christina Carlyle doing an upright row exercise

Upright Rows

Stand with your dumbbells in front of you with your palms facing your body. This is your start position. Exhale and pull the weight upward to shoulder height. Keep the weight close to your body as you lift your elbows up and out to the side. Then slowly lower the weight back down to the start position to complete one rep.

 

Trainer Christina Carlyle doing the tricep kickback exercise in a 10 minute Arm Workout

Tricep Kickbacks

Stand holding dumbbells. Bend over slightly with your arms bent, with a neutral spine. This is your start position. Keeping your elbows in close to your body, extend both dumbbells back and up, until your arms are extended straight behind you. Hold for a count, then reverse the movement, lowering the dumbbells back down to the start position to complete one rep.

 

Trainer Christina Carlyle doing 5 arm exercises in a 10 minute arm workout and text that says Quick 10 minute Arm Toning Workout

Pin this 10 minute arm workout to Pinterest so you’ll have it forever

 

Some Notes About the Workout

  • Try to take little to no rest between the exercises moving quickly from one to the other.  This helps keep the heart rate up which means higher calorie burn for you.
  • For exercises that use dumbbells use a maximum of 5 pounds.
  • This workout was designed to be done on its own or as an add-on to any of the weight training or cardio workouts in my programs to rev up your results.

 

Leave me a comment and let me know if you’re going to try this arm workout.

xo

Your Coach and Biggest Cheerleader,

 

P.S. Abs are made in the kitchen.  If you’re serious about getting noticeable results proper nutrition is mandatory.  Luckily, when you eat for your unique metabolic type you can get results quickly.  Take my free metabolic Quiz & training to learn how.

 

DISCOVER YOUR METABOLIC TYPE & HOW TO LOSE FAT FASTERTAKE THE QUIZ