Last Updated on February 23, 2023
If you’re looking for a 30 minute arm workout that’ll help you go sleeveless in confidence, this is for you.
Whenever I’m working with a new client, trying to boost someone’s confidence I recommend arm workouts.
I find that exercising the arms gets noticeable results faster compared to other parts of the body… specifically when they’re long enough (30 minutes long to be exact) and focus on the biceps and other secondary arm muscles.
Doing 30 minute arm workouts targeted this way helps define the arms, build lean muscle, and burn fat… so you can see and feel results quickly. They’re great for beginners and advanced exercises alike, too.
That’s why I’m sharing my favorite, most effective 30-minute arm workout with you. The combination of arm exercises I’ve used to create this routine targets the biceps, triceps, shoulders, and back muscles. Adding in these other muscle groups helps maximize calorie burn so you can get noticeable results quickly. They also help engage the core more.
It’s quick, confidence-boosting, and it really helps tighten and tone all over the arms.
Are you in? Leave me a comment and let me know if you’re going to do this workout.
30 Minute Arm Workout
30 Minute Arm Workout Instructions
- First, warm up with some light cardio and some basic arm stretches.
- This arm workout has 8 exercises – all of which require weights. You’ll need a timer and a set of dumbbells. I recommend using the timer on your phone and 5-pound dumbbells.
- Once you’re warm, do each exercise for 60 seconds. Rest for 5 seconds between exercises.
- One full round of all 8 exercises is one set. Do 3 full sets to finish this 30-minute arm workout.
- After you’re finished, do some light arm stretches and you’re done.
- For the best results use this workout along with one of my Metabolic Meal Plans (that’s right for your metabolic type) Take my metabolic type quiz to learn your type.
Pin this Arm Workout to Pinterest so you’ll have it forever
Arm Exercises (with Weights) Instructions
Side Curls
Stand with a dumbbell in each hand, with your palms facing away from you. This is your start position. Bend your arms, at the elbows, curling the weights in towards your shoulders. Pause and then slowly return your arms to the start position to complete one rep.
Pull Your Pants Up
Stand with dumbbells in your hands with your palms facing your sides. Squat down slightly. This is your start position. Exhale and draw your elbows up and back, pulling the weights upwards towards your armpits. Keep the weights close to your body as you draw them up, as if you’re pulling your pants up. Pause for a count. Inhale, and lower weights back down to the start position to complete one rep.
Front Extensions
Stand holding dumbbells in front of your body with palms facing your legs. Keep your arms straight with a slight bend at the elbows. This is your start position. Exhale and lift the dumbbells up in front of you until they’re at shoulder level. Inhale and slowly return the weights back down to the start position to complete one rep.
Bicep Curls
Stand with your feet shoulder-width apart while holding a pair of dumbbells by your sides with your palms facing away from you. This is your start position. Exhale and curl your dumbbells up until your wrists are facing your shoulders. Inhale and slowly lower the weight back down to the start position to complete one rep.
Hammer Curls
Stand with a dumbbell in each hand. Keep your elbows and wrists close to your sides. This is your start position. Lift the weights up until they reach shoulder level. Then slowly lower back down to the start position, as if you’re about to hit a nail with a hammer, to complete one rep.
Chicken Wings
Stand with your elbows close to your sides with your arms bent. Your weights should be pointing straight out in front of you, with your wrists facing each other. This is your start position. “Flap” your wings, by drawing your elbows out to the side and up until they’re at shoulder height. Slowly return back down to the start position to complete one rep. Tip: As you’re flapping, keep the weights pointed out in front of you. Only your elbows should move the weights up and down.
Side Extensions
Hold your dumbbells down by your sides, with palms facing your legs. Keep your arms straight with a slight bend in your elbows. This will be your starting position. Exhale and lift the dumbbells up and out to shoulder height. Inhale as you slowly lower your arms back down to the start position to complete one rep.
Side Hammer Curls
Stand holding dumbbells by your sides with your wrists facing forward. This is your start position. Exhale and slowly lift the weights up towards your shoulders. Inhale and slowly ‘hammer’ them back down towards the start position to complete one rep.
That’s it. I hope you like this arm workout. If you enjoyed it, let me know in the comments.
xo
Your Coach and Biggest Cheerleader –
P.S. If you liked this workout, you’ll LOVE the Mind Right, Body Tight® program.
30 Minute Arm Workout with Weights
Don’t forget to pin this workout to pinterest so you’ll have it forever
Thaank you for sharing this. Summer is coming so I’m starting today! I don’t know how often I should do the exercises per week. 5?
You’re welcome. I only recommend doing this routine one time a week as a part of a complete training program. 5 is wayyyyy too much.