Last Updated on July 27, 2020
If you want to tighten and tone your arms, this quick and easy workout for arm fat is for you!
I know a lot of women (myself included) want their arms as tiny, tight, and toned as possible. I created this workout with some of the best arm exercises for women so you can get toned arms without adding bulk.
This arm workout really helps get a noticeable difference in definition quickly which is very motivating!
Everyone I’ve trained with this routine loves the workout and reports seeing a noticeable reduction in arm fat and muscle tone in their arms after a few sessions. Follow my workout instructions below so you can, too.
QUICK AND EASY WORKOUT FOR ARM FAT
WHAT MAKES THIS WORKOUT FOR ARM FAT SO AWESOME
This arm workout is my go-to routine for women that are self-conscious about going sleeveless. Here’s why I recommend it if you want to tighten and tone your arms, too.
- This arm workout works because the exercises target all of the major muscle groups in arms, including the biceps, triceps, shoulders, and forearms.
- Some of the arm exercises also engage the larger back and chest muscle groups. This helps increase heart rate and calorie burn. By increasing heart rate this way you also stimulate the release of ‘feel good’ hormones so you can finish your workout feeling more energized and positive mentally and emotionally, too!
- The training strategy (see below in the instructions) used in this workout also helps boost metabolism, so you can burn calories during the workout and continue to burn calories after the workout is over, too.
- NOTE: You can’t spot reduce fat. But you can spot train arm muscles that build muscle. When you build muscle you get smaller. HINT: That’s what this workout does and why it works.
- All you need is a set of dumbbells, so you can do this arm workout at home or the gym in about 20 minutes tops.
When you’re done with this workout, leave me a comment and let me know if you felt the burn.
Upright Row Exercise
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.
Chicken Wings Exercise
Scarecrow Extensions Exercise
Side Curls Exercise
Front Extensions Exercise
Pull your Pants up
Bicep Curls
Tricep Kickbacks
HOW TO DO THIS FAT BURNING ARM WORKOUT
- Start with 5-pound dumbbells.
- Do each exercise 15 times. If you didn’t ‘feel the burn’ during reps 10-15 bump the weight up! When you’re using the right weight you’ll feel the burn in your arm muscles.
- When you’re finished with the first exercise, immediately start the next exercise and repeat.
- Quickly move from one exercise to the next exercise. You’ll have to adjust weight as you do, but you’ll be doing 15 reps for each exercise.
- When you’re finished with all of the exercises you will have completed 1 full round or set.
- Do 3 full sets of all the exercises to complete this arm workout.
- Do this arm routine 2 times a week. You can do this arm workout twice, but I also like pairing it with this arm workout for women. The arm exercises in these 2 workouts work well together. ; )
Pin this arm fat workout to Pinterest so you’ll have it forever
NOTES ABOUT THIS ARM FAT WORKOUT
- You may find that some exercises are harder than others. You’ll have to adjust weight as you change exercises. For example, upright rows use more muscle so you may need 10 pounds. Scarecrow extensions isolate the triceps and because you’re using less muscles you may need to drop down to 5 pounds.
- So if you didn’t feel the burn with 5 pounds – that means it’s too easy! Bump the weight up to 7.5 or 8 pounds instead. Add weight until you feel the burn. I recommend maxing out the weight at 15 pounds.
- Avoid resting between the exercises. Always take a break if you need to but avoiding a break keeps your heart rate up which helps burn more fat.
- “Abs are made in the Kitchen” and you can’t out-exercise your diet. That means, you won’t be able to see definition pop if you’re not following a nutrition plan, too!
- To burn the most fat possible, add this arm workout onto my fat burning Total Transformation Program. I create my programs so that food works with my workouts, which helps you get noticeable results a lot faster.
Results using my Total Transformation Program
Woohoo! That’s it! You can do this!
I’d love to hear from you. Leave me a comment and let me know if you felt your arms burning and which exercise is your favorite. I love hearing what you think.
Big love
Your Coach and Biggest Cheerleader
xo
PS. If you loved this workout, here are some of my other popular arm workouts I think you’ll like. : )
it burns thank you for the work out 🙂
This is great!
Yay! I’m glad you liked my workout 🙂
Do you have any workouts for getting a smaller buttocks thinner thighs and smaller stomach please hit me up on [email protected] thank you much
Yep Use the search option in the menu or click ‘workouts’ and you’ll see them. xo
I’m 58 yrs old and most of my fat is my arms! I’ve always had poor upper body strength, therefore, I very seldom do arm exercises. I just did 4 sets of each exercise. Definitely felt the burn by the third set! Hope this works! Thanks!
I got results using this workout!!
awesome! thanks for sharing xo
Love these exercises! Hate the jiggle!!! I am also a 58 year old woman and these exercises are doable!!!
Awesome! I’m so happy to hear 🙂 Keep up the great work. xo
I did the side curl like that one more
Love this but added in a couple additional for triceps. Would love to get rid of that jiggle!
At nearly 63 I hate my arms these exercises are brilliant and the examples you give are great. It’s easier than having to think how to do them. I’m going to save and do these. Thanks loads
Great workout! Exactly what I was looking for this am.
Yes! Did it before bed but only one set each, just wanted to try it out, and I will challenge myself for twice weekly…thanks! Oh! And yes, Even after 1 minute in..you feel some heat.
4 sets is how many times? I’m confused by this?
4 lol Reps = times you repeat each exercise within a set. 4 sets = rounds or number of times you repeat the entire series of exercises 🙂
Do you know how much weight you lose from 4sets?
That depends on your skill level. 5 pounds is a good place to start. Add more weight as you get stronger. xx CC
Do these exercises
suitable for 63 years old with arthritis pains?
yes! a lot of people have pain because they don’t exercise enough
I am trying this, starting today. Hopefully if I repeat at least 3 times a week I’ll see results. How long do you think it’ll be until there is a small difference? I have the chubbiest arms ? having my first baby 4 months ago put me at a weight I never saw myself getting too.
That depends on your nutrition habits…. I also wouldn’t do this 3 times a week. Your body will adapt and plateau. My programs will help! christinacarlyle.com/programs/
My upper arms are very loose and flabby And I really want to reduce it and then when I tried your workout from1 month ,tlhere is a lot improvement..I must say….the fats under the arms are reducing slowly slowly and and my dresses which were tight in upper body area is now fit…
I will you next update within another month and
THANK YOU SO MUCH FOR HELPING US…
Awwww yay! Thank you so much Vidya! I love helping xoxox
I had 4th c section 6weeks ago.how should i reduce my weight specially bumps n thieghs.
Short answer: Change your diet to match your exercise routine.
I’d recommend my programs! They’ll give you everything you need to transform your figure the way you want xo. Get yours here:: https://www.christinacarlyle.com/programs/
Been doing different exercises for my fibromyalgia and Love how this shows just how to do it the right way and will try this mine are not flappy but have lost the muscle from them being so weak from illness and hope this helps me to get the strength going again and any other exercises you may know to help chronic pain all over specially my back
Doing wall sit ups jog slow in place collar bone squeezes I stretch on hand knees left arm forward right leg back and stretch hold switch
So anymore pointer I would love to hear and see pictures to do to strengthen my whole body with out over doing
Or causing more pain
Thank you
Also your very unique to help people out and don’t charge a dime like most.
We can’t all afford, so this is wonder.
A True Blessing
Thank you
If you think my free workouts are great my paid content is a million times better. My workouts are a tiny piece of the puzzle. My programs & coaching get results 10 times faster. You can learn more about them here:: https://www.christinacarlyle.com/programs/
I have dozens of other workouts on my blog. Make sure you sign up as a VIP so you’ll get access to my free resource library and new workouts every week. Here’s a direct link for you xo https://www.christinacarlyle.com/become-a-vip/
I can’t see how to do some of the exercises
I fixed it 🙂 Sorry about that. I’m still not sure what happened. xx CC
Wow, just finished the arm workout- I was feeling it by the second set!! Having a bit of trouble with the form of doing the scarecrow, oh bother– I’ll keep at it , till I get it!! Thanks Christina?
You’re welcome 🙂 The scarecrow is tough. Drop the weight or reps and take breaks if you need to. xo CC
Just what I was looking for! Thank you for putting this out there. I just did it, felt it, yet feel like this is a great start for me.
Awesome! Thanks so much for your comment Rochelle. I’m so happy to know this workout works for you. : )
I’ve been doing some of these in the pool with the water as resistance. I was surprised that I was doing exactly what you are recommending. I am a senior citizen and even 5 lb. weighs are a lot for me. Thanks for the confirmation that I’m actually doing good!
Awesome Cheryl! So happy this routine worked for you!