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Last Updated on January 21, 2021

10 Quick Easy Workouts To Lose Arm Fat At Home

10 Quick Easy Workouts To Lose Arm Fat At Home

Flabby arms are something a lot of us have to tend to. If you find yourself buying a sweater or cardigan to go with your tank top or usually opt for the long-sleeved dress, then you’re not alone. Usually a result of genes, general excess fat or just ageing, it seems difficult to lose arm fat. The fat in our arms accumulates mainly around the triceps – the muscles on the back of your upper arm – and are prone to getting flabby if not exercised regularly.

What we eat can also play a part in the extent of the jiggle so eating a good, healthy balanced diet as well as keeping well hydrated can put you on the right track. Resistance exercises are the most effective way to blast that underarm fat as well as strengthen, shape and tone your muscles. You can always go down to the gym and work up a sweat but who has time for that? If you want a convenient and quick alternative then you can easily manage an effective routine in the comfort of your own home. All you need is a set of dumbbells and you can start toning up those bingo wings with these 10 easy workouts.

1. Tricep dips

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    Works: Triceps

    • Hands must be positioned shoulder width apart on a secured chair or bench.
    • Position your bum in front of the bench with feet hip-width apart on the floor and legs bent.
    • Straighten out your arms a little, keeping a slight bend from the elbow so to put more emphasis on the tricep and less stress on the elbow.
    • Keeping your back close to the bench, slowly lower your body so that your arms are at a 90-degree angle.
    • Once in this position slowly push off your hands back to the starting position.
    • Do 10-15 reps.

    2. Bicep curls

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      Works: Biceps and shoulders

      • Start off with your feet hip-distance apart, holding one dumbbell in each hand with your palms facing out.
      • Starting with your left arm, bend your elbow to slowly bring the weight up to your shoulder holding the position for 5 seconds.
      • Slowly release the elbow and straighten your arm back down to the starting position.
      • Repeat the moves on the right side.
      • Complete 3 sets of 10-15 reps for each arm.

      3. Push ups

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        Works: Triceps and Deltoids

        • Lying face down, place your hands on the floor roughly shoulder-width apart.
        • Tuck your toes under and gently lift your body up, pushing through your hands and making sure not to lock your elbows.
        • Slowly bend your elbows bringing your face roughly 2-3 inches from the ground.
        • Slowly push back up through your arms. If this is difficult then do the same move but keeping your knees on the floor.
        • Repeat 10-15 times.

        4. Tricep Kickbacks

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          Works: Triceps

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          • Place a weight in each hand and kneel down onto the floor with your toes tucked under.
          • Bend your upper body forward from the hips up and bend your elbows to a 90-degree angle.
          • Extend both your arms backwards while your palms are facing each other.
          • Feel the tension in the triceps and return to the starting position.
          • Do 3 sets of 8-10 reps.

          5. Plank

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            Works: Chest, Shoulders, Biceps and Core

            • Start face-down on the floor, resting on your forearms and knees.
            • Step your feet out so that they are slightly apart and come into the plank position.
            • Make sure your body is straight, parallel to the floor and your bum is tucked in.
            • Pull your abs in and hold the position for as long as you can. Try to aim for 20-30 seconds and build up to a minute.
            • Repeat 3 times.

            6. Tricep Extensions

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              Works: Triceps

              • Stand on a mat with your feet hip-width apart.
              • Hold one dumbbell with both hands behind your head, bending the elbows.
              • Bring the weight towards the ceiling, straightening your arms above your head.
              • Lower back to starting position.
              • Complete 2-3 sets of 10-15 reps.

              7. Lateral Arm Raises

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                Works: Deltoids

                • Stand with feel hip-width apart. With arms down the side of your body, hold a dumbbell in each hand with palms facing in.
                • Starting with your left side, inhale and slowly raise your arm so that it’s parallel to the floor. Make sure not to lock your elbow by keeping a slight bend.
                • Make sure your arm is straight and palm is facing the floor.
                • Exhale and slowly bring your arm back down to your side.
                • Repeat on the right side.
                • Do 10-15 reps on each side and two sets.

                8. Overhead Press

                shutterstock_314080298

                  Works: Shoulders

                  • Stand up, lining your feet with your hips and hold a dumbbell in each hand with palms facing out.
                  • Bring the weights to your shoulders.
                  • Keep your core muscles tight and straighten your arms above you.
                  • Slowly bring your arms back down to your shoulders.
                  • Do 3 sets of 10-15 reps.

                  9. Bent Over Row

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                    Works: Triceps and Biceps 

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                    • Place your feet shoulder-width apart.
                    • Bend your knees and and then bend your upper body forward from the hips making sure you keep your back nice and straight.
                    • Make sure your hands are straight and placed under your shoulders.
                    • Bend the elbows back while lifting your arms towards the sides of your chest, pulling your shoulder blades towards each other.
                    • Slowly lower the weights in a controlled movement and feel the tension at your triceps.
                    • Repeat 10-15 times.

                    10. Skull Crushers

                    Skull-Crushers

                      Works: Triceps

                      • While holding a dumbbell in each hand, lie on your back with your knees bent.
                      • Slowly raise your arms so they are above your chest, making sure your elbows are straight but not locked.
                      • Slowly lower both arms toward your head, bending your elbows to 90 degrees as the dumbbells reach the mat. Aim to lower your weights so they are on either side of your head  with elbows bent and pressing in toward your head (being careful not to hit yourself in the face).
                      • Lift your arms back to starting position.
                      • Complete 2 or 3 sets, 10-15 reps each.

                      Featured photo credit: Maddi Bazzocco via unsplash.com

                      More by this author

                      Samantha Aloysius

                      Samantha is an everyday health expert with a background in International Public Health and Psychology.

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                      Last Updated on April 15, 2021

                      12 Best at Home Workouts (No Equipment Needed)

                      12 Best at Home Workouts (No Equipment Needed)

                      Covid-19 has certainly made getting to the gym more difficult, but if we’re honest, it was difficult before, as well. Between tiring days at work, helping the kids with their homework, and maintaining a social life, where do you find time to squeeze in an hour or two at the gym? Sometimes, the only solution to maintaining your health and fitness rests on the best at home workout.

                      The good news is that it’s possible to train from home without any equipment and get fantastic results. As long as you’re pushing the body hard enough, you’re going to be fine. The bad news is that you may not know where to start.

                      There are a plethora of different training regimens out there, and it’s difficult to know which one is best for you, especially if you’re used to live classes or in-person workout programs.

                      This article will cover the 12 best at-home workouts that you can use for strength, High-Intensity Interval Training (HIIT), and mobility. There will be an exact breakdown of all the exercises, sets, reps, rest periods, and instructions required to stay fit, healthy, and happy while on lockdown.

                      The following sessions are broken down into beginner, intermediate, and advanced workouts to accommodate any experience level. They are all bodyweight exercises that can be combined into a full body workout to build strength while working out at home.

                      A thorough warm-up is also included to ensure that you don’t get injured. Please check each workout before you perform it to make sure that the exercises and movements don’t cause you any pain from previous or pre-existing injuries.

                      If you need help getting into the habit of working out at home, you can try Lifehack’s free 30-Day Resistance Band Workout Challenge.

                      Read on to find the 12 best at-home workouts you can use to upgrade your strength, burn some calories, and improve your flexibility while training at home.

                      Warm-Up

                      Complete the warm-ups below for 5-6 minutes before each of the best at home workouts you’ll find below. Complete each exercise for a total of 15 seconds at a slow to moderate pace, and your body will be ready to jump into more intense exercises.

                      Repeat for 3-4 rounds, as this will help lubricate your joints, slowly elevate your heart rate, and get your body ready for exercise[1].

                      • Exercise 1: Squats[2]

                        • Exercise 2: Lunge[3]

                          • Exercise 3: Leg Swings[4]

                            • Exercise 4: Star Jumps[5]

                              • Exercise 5: Push-ups[6]

                                • Exercise 6: Squat Thrusts[7]

                                  Dynamic Stretches

                                  Complete the relevant dynamic stretches after your warm-up. For strength workouts, complete the stretches relevant to the session you’re about to partake in (e.g. upper body stretches before an upper-body workout).

                                  For HIIT workouts, complete both the lower body and upper body dynamic stretches. For mobility workouts, you don’t need to do these.

                                  Aim to do 15-20 reps on each side for 1 round.

                                  Upper Body Dynamic Stretches:

                                  • Exercise 1: Arm Swings

                                    • Exercise 2: Arm Circles[8]

                                      • Exercise 3: External Shoulder Rotations[9]

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                                        • Exercise 4: Torso Twists[10]

                                          Lower Body Dynamic Stretches:

                                          • Exercise 1: Step Throughs[11]

                                            • Exercise 2: Lying Side Leg Swings[12]

                                              • Exercise 3: Quadruped Kickbacks/Hip Circles[13]

                                                • Exercise 4: Leg Swings (Front & Side)

                                                  Strength Workouts

                                                  1. Upper-Body Strength Workout (Beginner)

                                                  This is one of the best at home workouts if you’re a beginner looking to build upper-body strength. Complete all exercises with 30-60 seconds rest between sets.

                                                  For exercises 2-6, use two water bottles to mimic weights. For exercise 7, you can use the couch or a chair to support yourself.

                                                  • Exercise 1: Push-Ups — 2 sets, 5-10 reps

                                                    • Exercise 2: Bent-Over Row — 2 sets, 8-10 reps[14]

                                                      • Exercise 3: Shoulder Press — 2 sets, 8-10 reps[15]

                                                        • Exercise 4: Floor Chest Press — 2 sets, 8-10 reps[16]

                                                          • Exercise 5: Lateral Raises — 2 sets, 8-10 reps[17]

                                                            • Exercise 6: Bicep Curls — 2 sets, 12-15 reps[18]

                                                              • Exercise 7: Triceps Dips — 2 sets, 12-15 reps[19]

                                                                2. Abs Strength Workout (Beginner)

                                                                This bodyweight workout is great for building muscle tone in your abs. Complete all exercises with 30 seconds rest between sets, and use a yoga mat if you have one.

                                                                • Exercise 1: Air Bike — 2 sets, 8-10 reps[20]

                                                                  • Exercise 2: Crunches — 2 sets, 8-10 reps[21]

                                                                    • Exercise 3: Russian Twists — 2 sets, 8-10 reps[22]
                                                                      • Exercise 4: Bridges — 2 sets, 8-10 reps[23]
                                                                        • Exercise 5: Plank Shoulder Taps — 2 sets, 8-10 reps[24]

                                                                          • Exercise 6: Flutter Kicks — 2 sets, 8-10 reps (each leg)[25]

                                                                            3. Leg Strength Workout (Beginner)

                                                                            If you’re looking to add some strength to your legs, this is the best at home workout for that purpose. Complete all exercises with 30-60 seconds rest between sets. For exercises 3-4, you can use the sofa or a chair to support yourself.

                                                                            • Exercise 1: Squat Kicks — 2 sets, 8-10 reps[26]

                                                                              • Exercise 2: Forward Standing Lunges — 2 sets, 8-10 reps[27]

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                                                                                • Exercise 3: Bulgarian Split Squat — 2 sets, 8-10 reps[28]

                                                                                  • Exercise 4: Hip Thrusts — 2 sets, 8-10 reps[29]

                                                                                    • Exercise 5: Romanian Deadlift (Use two water bottles) — 2 sets, 8-10 reps[30]

                                                                                      • Exercise 6: Standing Calf Raises — 2 sets, 12-15 reps[31]

                                                                                        4. Upper-Body Strength Workout (Advanced)

                                                                                        Complete all exercises with 30-60 seconds rest between sets. With advanced workouts, you have to push yourself close to your limit, or to your absolute limit (until you feel like you really can’t do more). This will dictate how many reps to do.

                                                                                        For exercises 6-7, use two heavy water bottles if you don’t have weights available.

                                                                                        • Exercise 1: Vertical Wall Push-Ups — 3-4 sets, 1 rep before limit[32]

                                                                                          • Exercise 2: Pike Push-Ups — 3-4 sets, 1 rep before limit
                                                                                          • Exercise 3: Towel Row — 3-4 sets, 1 rep before limit[33]

                                                                                            • Exercise 4: Plyometric Push-Ups — 3-4 sets, 1 rep before limit[34]

                                                                                              • Exercise 5: Triceps Extensions (from plank position) — 3-4 sets, 1 rep before limit[35]

                                                                                                • Exercise 6: Bicep Hammer Curls — 3-4 sets, until limit[36]

                                                                                                  • Exercise 7: Triceps Kickbacks — 3-4 sets, until limit[37]

                                                                                                    5. Abs Strength Workout (Advanced)

                                                                                                    If you need more core support and strength, this is the best at home workout for those who are already comfortable working out. Complete all exercises with 30-60 seconds rest between sets.

                                                                                                    With advanced workouts, you have to push yourself close to your limit, or to your absolute limit (until you feel like you really can’t do more). This will dictate how many reps to do.

                                                                                                    • Exercise 1: Jack Knife Sit ups — 3-4 sets, 1 rep before limit[38]

                                                                                                      • Exercise 2: Lying Leg Raises — 3-4 sets, 1 rep before limit[39]

                                                                                                        • Exercise 3: Plank Hand-to-Toe Touches — 3-4 sets, 1 rep before limit[40]

                                                                                                          • Exercise 4: Cocoon Crunches — 3-4 sets, 1 rep before limit[41]

                                                                                                            • Exercise 5: Plank Knee-to-Elbow — 3-4 sets, 1 rep before limit[42]

                                                                                                              • Exercise 6: Side Plank Reach Through — 3-4 sets, until limit[43]

                                                                                                                6. Leg Strength Workout (Advanced)

                                                                                                                Complete all exercises with 30-60 seconds rest between sets. With advanced workouts, you have to push yourself close to your limit, or to your absolute limit (until you feel like you really can’t do more). This will dictate how many reps to do.

                                                                                                                For exercises 4-6, use heavy water bottles if you don’t have weights available.

                                                                                                                • Exercise 1: Pistol Squat — 3-4 sets, 1 rep before limit[44]

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                                                                                                                  • Exercise 2: Bulgarian Jump Squat (use sofa) — 3-4 sets, 1 rep before limit[45]

                                                                                                                    • Exercise 3: Jumping Lunges — 3-4 sets, 1 rep before limit[46]

                                                                                                                      • Exercise 4: Single-Leg Romanian Deadlift — 3-4 sets, 1 rep before limit[47]
                                                                                                                        • Exercise 5: Single-Leg Hip Thrusts — 3-4 sets, 1 rep before limit[48]
                                                                                                                          • Exercise 6: Single-Leg Calf Raises — 3-4 sets, until limit[49]

                                                                                                                            7. HIIT Workout (Beginner)

                                                                                                                            This is the best at home workout for those who are new to HIIT training. Complete all exercises for 30 seconds of work with 30 seconds of rest. Complete 4 rounds.

                                                                                                                            • Exercise 1: Squat

                                                                                                                              • Exercise 2: Toe Touches[50]

                                                                                                                                • Exercise 3: Walk-Outs[51]

                                                                                                                                  • Exercise 4: Heel Flicks
                                                                                                                                  • Exercise 5: Plank[52]

                                                                                                                                    • Exercise 6: Jumping Jacks[53]
                                                                                                                                      • Exercise 7: Mountain Climbers[54]

                                                                                                                                        8. HIIT Workout (Intermediate)

                                                                                                                                        Complete all exercises for 35 seconds of work with 25 seconds of rest. Complete 5-6 rounds.

                                                                                                                                        • Exercise 1: Squat Kicks

                                                                                                                                          • Exercise 2: Burpees[55]

                                                                                                                                            • Exercise 3: Push-ups

                                                                                                                                              • Exercise 4: High Knees[56]

                                                                                                                                                • Exercise 5: Plank Ups[57]

                                                                                                                                                  • Exercise 6: Star-Jumps

                                                                                                                                                    • Exercise 7: Cross-Body Mountain Climbers[58]))

                                                                                                                                                      9. HIIT Workout (Advanced)

                                                                                                                                                      If you’ve already been doing HIIT training for a while, this is one of the best at home workouts to keep you going. Complete all exercises for 45 seconds of work with 15 seconds of rest. Complete 7-8 rounds.

                                                                                                                                                      • Exercise 1: Jump Squats[59]

                                                                                                                                                        • Exercise 2: Hand Release Burpees[60]

                                                                                                                                                          • Exercise 3: Lateral Shoot Throughs[61]

                                                                                                                                                            • Exercise 4: Tuck Jumps[62]

                                                                                                                                                              • Exercise 5: Plank Toe Touches

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                                                                                                                                                                • Exercise 6: Spiderman Push-Ups[63]

                                                                                                                                                                  • Exercise 7: Sprawls

                                                                                                                                                                    Mobility Workouts

                                                                                                                                                                    10. Upper Body Mobility Workout

                                                                                                                                                                    Hold each exercise for 15-20 seconds total, and do 2-3 sets. Slowly increase the range of each stretch until you feel tension, then hold before slowly releasing it.

                                                                                                                                                                    This workout will help improve flexibility in your upper body.

                                                                                                                                                                    • Exercise 1: Cat-Cow[64]

                                                                                                                                                                      • Exercise 2: Upward Dog[65]
                                                                                                                                                                        • Exercise 3: Chest Release[66]

                                                                                                                                                                          • Exercise 4: Child’s Pose[67]

                                                                                                                                                                            • Exercise 5: Reach Through (15-20 seconds each side)[68]

                                                                                                                                                                              11. Lower Body Mobility Workout

                                                                                                                                                                              If you need more flexibility in your hips and legs, this is the best at home workout for you. Hold each exercise for 15-20 seconds total, and do 2-3 sets. Slowly increase the range of each stretch until you feel tension, then hold before slowly releasing it.

                                                                                                                                                                              This workout will help improve flexibility in your lower body.

                                                                                                                                                                              • Exercise 1: Scorpion Kicks (15-20 seconds each side)[69]

                                                                                                                                                                                • Exercise 2: Seated Glute Stretch (15-20 seconds each side)[70]

                                                                                                                                                                                  • Exercise 3: Lying Quad Stretch (15-20 seconds each side)[71]

                                                                                                                                                                                    • Exercise 4: Lumbar Twist (15-20 seconds each side)[72]

                                                                                                                                                                                      • Exercise 5: Standing Hamstring Stretch[73]

                                                                                                                                                                                        • Exercise 6: Seated Hip Flexor Stretch (15-20 seconds each side)[74]

                                                                                                                                                                                          12. Spinal Mobility Workout

                                                                                                                                                                                          Complete each exercise for 10 reps total, and do 2-3 sets. This workout will help improve your posture, alleviate lower back pain, and increase your flexibility.

                                                                                                                                                                                          It’s highly recommended if you’re an office worker that spends most of the day sitting.

                                                                                                                                                                                          • Exercise 1: Prone Back Extension[75]

                                                                                                                                                                                            • Exercise 2: Tail Wag[76]

                                                                                                                                                                                              • Exercise 3: Quadruped Side Bend[77]

                                                                                                                                                                                                • Exercise 4: Seated Forward Fold[78]

                                                                                                                                                                                                  • Exercise 5: A-Frame to Squat[79]

                                                                                                                                                                                                    • Exercise 6: Side-Lying Rotations[80]

                                                                                                                                                                                                      Final Thoughts

                                                                                                                                                                                                      These are the 12 best at home workouts that you can use to level up your body, torch some calories, and enhance your flexibility while at home. Give these a go, and you’ll be well on your way feeling fitter, healthier, and more productive after lockdown is over!

                                                                                                                                                                                                      More Workouts You Can Do at Home

                                                                                                                                                                                                      Featured photo credit: Scott Broome via unsplash.com

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                                                                                                                                                                                                      [75] Well + Good: 3 Back Extension Exercises That Whisk Away the Effects of Sitting at a Desk All Day
                                                                                                                                                                                                      [76] GMB: Back Stretches – Daily Routine to Improve Spinal Mobility
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