Last Updated on

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 noticeable definition quickly which is very motivating!  Everyone I’ve trained with this routine loves the workout.  Everyone reports seeing a reduction in the appearance of arm fat and a noticeable difference in muscle tone in their arms after a few sessions. NOTE:  Follow my workout instructions below so you can, too.

 

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 which 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.

 

Quick and Easy Workout for Arm Fat

 

Workout for Arm Fat Christina Carlyle

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

 

When you’re done with this workout, leave me a comment and let me know if you felt the burn.

 

The Fat Burning Arm Exercises

 

Upright Row Exercise

upright row exercise Christina Carlyle

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

chicken wing exercise Christina Carlyle
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.
 
Scarecrow Extensions Exercise

Scarecrow tricep extensions exercise Christina Carlyle
Stand with your feet shoulder-width apart. Holding dumbbells, lift your elbows up, until they are in line with your shoulders, with your knuckles facing the floor. This is your start position. Exhale and extend the weights up and out to the side until they’re level with your shoulders. Lower the weights back to the start position, to complete one rep.
 
Side Curls Exercise
Side Bicep Curls exercise Christina Carlyle

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.
 
Front Extensions Exercise
Front extensions exercise Christina Carlyle

Hold 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.
 
Back Row Exercise

row arm exercise Christina Carlyle

Stand with your knees slightly bent, holding dumbbells. Keeping your back flat, bend forward at your hips at a 45-degree angle. Bring your weights down in front of you with your wrists facing each other. This is your start position. Exhale and pull the weights up towards your chest, lifting your elbows up and back as far as you can. Reverse the movement and return to start position to complete one rep. Tip: Keep your elbows close to your body and squeeze your shoulder blades together at the top of the movement.
 

Here’s the workout again.
Workout for Arm Fat Christina Carlyle

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

 

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 4 full sets of all 6 exercises to complete this arm workout.
  • Do this arm workout routine 2 times a week.  You can do this arm exercise routine twice, but I’m recommending this arm workout for women. (These workouts work well together)

 

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 from Christina Carlyle's programsResults 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, sign up to be a VIP!  As a VIP, you’ll get my latest workout(s) and trainings delivered straight to your inbox.  You’ll also get access to the VIP Section – a secret part of my site stocked with free resources, recipe books, cheat sheets and other goodies that boost the metabolism and burn fat.  It’s free!  Sign up here.

Here are some of my other popular arm workouts.  I think you’ll find these helpful::