7 MIN ARMS WORKOUT To Tone Your Arms IN 2 WEEKS! | Beginner Friendly Standing Workout / No Equipment
Warm-up (30 seconds)
- Arm circles: Make 10 small circles forward, then 10 circles backward with each arm.
- Shoulder rolls: Roll your shoulders forward 10 times, then backward 10 times.
Workout (4 rounds of 30 seconds work, 15 seconds rest)
- Tricep dips: Place your hands shoulder-width apart on a sturdy chair or bench. Lower your body down until your elbows are bent at 90 degrees, then press back up to start.Opens in a new windowwww.verywellfit.comTricep dips exercise
- Push-ups: Start in a high plank position with your hands shoulder-width apart. Lower your chest down to the ground, then press back up to start. If you can’t do a full push-up, do modified push-ups on your knees.Opens in a new windowworkoutlabs.comPushups exercise
- Bicep curls: Hold a water bottle or soup can in each hand. Curl your arms up towards your shoulders, then lower them back down.Opens in a new windowwww.verywellfit.comBicep curls exercise
- Overhead tricep extensions: Stand with your feet shoulder-width apart and hold a water bottle or soup can overhead with both hands. Lower the bottle behind your head until your elbows are bent at 90 degrees, then press back up to start.Opens in a new windowweighttraining.guideOverhead tricep extensions exercise
Cool-down (30 seconds)
- Arm circles: Make 10 small circles forward, then 10 circles backward with each arm.
- Shoulder rolls: Roll your shoulders forward 10 times, then backward 10 times.
This is just a sample workout, and you can adjust it to fit your fitness level. If you’re a beginner, start with 2 rounds of the workout and gradually increase the number of rounds as you get stronger. Be sure to listen to your body and take breaks when you need them.
Here are some additional tips for toning your arms:
- Eat a healthy diet that includes plenty of protein.
- Get enough sleep.
- Be consistent with your workouts.
With hard work and dedication, you can achieve your arm toning goals!