8 Mins Toned Arms Workout (quick & intense at home)
Warm-up (1 minute)
- Jumping jacks: 20 reps
- High knees: 20 reps
- Butt kicks: 20 reps
- Arm circles (forward and backward): 20 reps each way
Workout (4 minutes)
- Front raises: Stand with your feet shoulder-width apart and hold a weight in each hand by your sides. Slowly raise your arms up in front of you until they are parallel to the ground, keeping your elbows slightly bent. Lower your arms back down to your sides. Repeat for 15 reps.
- Bicep curls: Stand with your feet shoulder-width apart and hold a weight in each hand by your sides. Curl your arms up towards your shoulders, keeping your elbows close to your sides. Lower your arms back down to your sides. Repeat for 15 reps.
- Triceps extensions: Stand with your feet shoulder-width apart and bend at the waist, resting your forearms on a chair or bench. Hold a weight in each hand, with your palms facing down. Extend your arms back behind you, keeping your elbows straight. Lower your arms back down to the starting position. Repeat for 15 reps.
- Overhead press: Stand with your feet shoulder-width apart and hold a weight in each hand. Raise your arms up overhead until they are locked above your head, keeping your elbows slightly bent. Lower your arms back down to your sides. Repeat for 15 reps.
Cool-down (1 minute)
- Stretch your arms, shoulders, and back.
You can repeat this workout 3-4 times per week. As you get stronger, you can increase the weight you use or the number of reps you do.
Here are some tips for getting the most out of your workout:
- Use proper form. This will help you avoid injuries and get the most out of your workout.
- Breathe deeply and evenly throughout your workout.
- Stay hydrated. Drink plenty of water before, during, and after your workout.
- Listen to your body. If you’re feeling pain, stop and rest.