8 Mins Toned Arms Workout (quick & intense at home)
Bicep Curls (30 seconds): Stand with feet shoulder-width apart and core engaged. Imagine you’re holding dumbbells (even though you’re not). Curl your fists up towards your shoulders, squeezing your biceps at the top. Slowly lower your arms back down.
Circuit 2 (Repeat 2 times)
Arm Circles Forward (30 seconds): Extend your arms straight out to your sides, palms facing down. Make small circles forward with your arms for 30 seconds.
Arm Circles Backward (30 seconds): Reverse the direction and make small circles backward with your arms for 30 seconds.
Circuit 3 (Repeat 2 times)
Wall Push-ups (30 seconds): Stand facing a wall with your feet shoulder-width apart and arms extended straight out, palms flat on the wall. Lean your body in, keeping your elbows close to your sides, and lower your chest towards the wall. Push back up to starting position.
Shoulder Presses (30 seconds): Pretend you’re holding dumbbells again. Stand with feet shoulder-width apart and core engaged. Raise your fists straight overhead, palms facing each other. Slowly lower your arms back down to your sides.
Rest: Take a 30-60 second rest between each circuit.
Focus on proper form throughout the workout and don’t hesitate to modify exercises if needed. You can also adjust the difficulty by increasing the number of repetitions or sets, or by holding a tighter squeeze at the peak of each movement.
For a visual demonstration of these exercises, you can search for “8-minute bodyweight arm workout”