An Effective Fat Burning Arm Workout For Women
Arms are one of those body parts that make many women self-conscious, including me! People think of biceps curls and bodybuilders when they visualize arms exercises, but most women have different goals in mind. You can get great looking (yet still feminine) arms without having to lift big weights or going to the gym every day. If you want an arm workout that's easy to do at home and that will improve your fitness and self image, then check out this guide:
Why is this a good Arm Workout For Women?
Today more than ever, most women have very busy lives. We have work responsibilities, families, households, and entrepreneurship to focus on, but we should also make time to work towards looking good and feeling our best mentally and physically. I have designed this arm workout to help women get a quick workout: toning and tightening those arms while also losing some arm fat and boosting the metabolism.
While many arm workouts for women call for special equipment and at least an hour at the gym, all you’ll need for this guide is your body weight and maybe a mat or towel (although that isn’t required at all).
This arm workout consists of 5 exercises that will definitely help you achieve those toned feminine arms that we all admire. Although the main goal is toning your arms/losing arm fat, you’ll also get a decent core and lower body workout, as well as a bit of cardio. So you’ll end up with a fat burning arm workout that also builds lean muscle all over in about 30 minutes or less.
For regular gym goers, this is also a great supplemental workout to maintain you muscle gains while traveling or stuck inside with no access to a gym!
How To Do This Fat Burning Arm Workout?
Do each exercise for 30 secs to a minute, depending on your fitness level. (Ideally, you’ll be doing at least 15 reps in this time). Many fat burning arm workouts for women measure by number of repetitions, but I often find it more motivating to work towards a time goal and do as many reps as I can!
You can modify each exercise if you feel it’s too advanced. Not everyone has to do it the same way: the goal is to keep working on your fitness each day and not to give up or get discouraged. Add weights if you feel these arm exercises are not hard enough for you, or as you get stronger. 5 pounds is a good place to start. The goal here is not the weight, but to do as many good reps as possible to burn that stubborn fat and build lean muscle.
Once you've finished with the first exercise, immediately move on to the next, with no rest if possible. If you need to rest, take 20 seconds between the exercises. This will help boost your fitness level, your metabolism, and your heart rate so you can burn more fat in the least amount of time. Efficiency!
Do 3 or 4 full sets (of all 5 exercises) to properly complete the workout.
Ready to get a great fat burning arm workout to tone and target that stubborn fat? Let’s start now!
5 Fat Burning Exercises for Women To Get Toned Arms:
Push-ups: Most people think of push-ups as a chest workout, but they’re actually a great way to target your triceps, deltoids (the major shoulder muscle), and abs as well! You’ll start out in a plank position: parallel to the floor, face down, with your weight balanced between your toes and hands. Keep your hands directly underneath your shoulders, your back straight, and your core tight. Bend your elbows and lower yourself (in a controlled way) as close to the floor as you can get while maintaining good form, then push yourself back up to the start position. If it's your first time doing push ups, you can modify the exercise by lowering your knees to the floor and doing the push ups with the knees down. For a more advanced form, bring your hands closer together (so your thumbs and index fingers touch) and perform a diamond push-up that targets the triceps more specifically.
Tricep dips: Grab a chair for this exercise! Start by sitting down, then slide your butt forward over the front edge while keeping yourself held up with your hands on the edge of the seat and your legs extended out in front of you. The more you extend your legs, the harder it will be. Hold yourself up with arms almost straight, then slowly lower yourself straight down towards the floor. You should feel the tension in your triceps through the exercise. When your elbows are at a 90 degree angle, push yourself back up to the start position. These are definitely difficult, especially for beginners, so don’t worry if it’s tough to do at first. Focus on keeping good form rather than the number of reps.
Burpees: These are a great way to work in a bit of cardio! Start off in a normal standing position, with feet shoulder width apart. Bend your knees and yourself down into a squat, then put your hands down on the floor in front of you. From here, keep your weight balanced on your hands and jump up slightly while pushing your feet back and away from your hands. You should land in a plank or push-up position, so keep your core tight and your back straight! Now, just reverse these steps: bring your feet back under your body to return to be squat position, reach your hands over your head, and jump up. This last jump should be an explosive movement, so go up as high as you can! As you land, immediately start to squat again for your next rep.
Side Plank: After the cardio of the burpees, it’s time for a nice static exercise to catch your breath a bit while still working some muscle groups. A side plank is a great way to do this! Start out in your normal plank position, then roll to one side so you end up facing off to the horizon with your weight completely on one forearm and foot. Keep your back straight and don’t let your butt sag towards the floor! Hold this position for 30 seconds to a minute (or longer!). If you want to make it more challenging, grab a small weight or object in your free hand and lift it from the floor up into the air during your plank. This will challenge your balance and make your core and arm muscles work harder to maintain the position. In your next set of exercises, remember to switch to the other side!
Bear Crawl: This is a fun exercise that combines arm strength, core strength, and a bit of mobility. Start off in a plank/push-up position, then start to crawl forward, moving your opposite arm and leg. For example, start by leaning forward, reaching out with your right arm to catch yourself, and bringing your left leg forward in the same movement. It looks a bit like a baby crawling, but you’ll actually get a great workout for your shoulders and abs. Go slowly and keep your movements under control to make the most of this exercise.
Notes About This Arm Workout
Aim to complete this full workout 2-3 times per week, giving your body as least a day in between for your muscles to recover. I recommend alternating this women's arm workout with a lower body workout; we have a great one here.
ANTI-SLIP, ANTI-ROLL DUMBBELLS
Once you feel that a workout is not challenging your body anymore (it’s easy for you and you don’t feel sore after) it’s time to add some weights and start switching it up. If the exercises don’t feel challenging, then they won’t change your body and you won’t see the desired results.
For the best results possible, use this fat burning arm workout along with a good nutritional program and healthy foods. Abs (and really your whole body) are made in the kitchen! You can’t expect to have a healthy mind and body if your nutrition is not on point. We have some really yummy and healthy recipes here, so make sure to check them out if you’re working on your body and health!
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Leave a comment below and let me know what you think about this workout. If you have any tips or know about other good arm workouts for women, please share them with us!
Besitos,
Laura
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MORE FITNESS & HEALTHY TIPS:
This fat burning arm workout for women consists of 5 exercises that will definitely help you achieve those toned feminine arms that we all admire.