If you want to reduce the fat on your arms, focusing on a few key exercises over a 2 week period can help you start to see a difference. Consistency is key, so aim to do the following exercises 3-4 times per week for best results.
PUSHUPS
- Pushups work the triceps, shoulders, and chest.
- Do 3 sets of 10-15 pushups per set.
- Make sure to go all the way down and up in a controlled motion.
- You can modify by doing pushups against the wall if regular pushups are too difficult.
PLANKS WITH ARM LIFTS
- Hold a forearm plank position and lift one arm at a time, holding for 5 seconds before switching arms.
- Do 3 sets of 10-15 lifts per arm.
- Planks work your core and arm lifts engage the biceps and shoulders.
BICEP CURLS
- Stand holding dumbbells or use a resistance band under foot.
- Curl the weights up towards your shoulders by bending at the elbows, then lower back down in a controlled motion.
- Do 3 sets of 10-15 curls per arm.
TRICEPS DIPS
- Sit on a bench or chair with hands behind you, fingers facing forwards.
- Lift your hips up and lower your body until your elbows form 90 degree angles, then push back up to start.
- Do 3 sets of 10-15 dips.
FARMER’S WALKS
- Hold dumbbells at your sides and walk forward for 30 seconds, focusing on engaging your arms and shoulders.
- Rest for 30 seconds between sets.
- Do 3 sets.
Be consistent with this 2 week arm fat burning routine 3-4 times per week, along with a healthy diet, to start seeing a reduction in arm fat.
