Advanced Arms Lose Fat Workout — No Equipment

Advanced no-equipment arm workout for fat loss.

Level: advanced · Muscle group: arms · Equipment: none · Duration: 35 min

Exercise Breakdown (9 exercises)

  1. 1. Dynamic Arm Circles (forward and backward)
    1 sets · 15 reps · 30s rest
  2. 2. Bodyweight Rows (using a sturdy table or low bar)
    3 sets · 8 reps · 60s rest
  3. 3. Push-up Variations (e.g., deficit push-ups, clap push-ups)
    3 sets · as many reps as possible (AMRAP) reps · 75s rest
  4. 4. Archer Push-ups
    3 sets · 6 per side reps · 60s rest
  5. 5. Dips (using chairs or sturdy elevated surfaces)
    3 sets · 10 reps · 60s rest
  6. 6. Plank Jacks
    3 sets · 15 reps · 60s rest
  7. 7. Diamond Push-ups
    3 sets · AMRAP reps · 60s rest
  8. 8. Yoga Cobra Pose
    1 sets · 30s hold reps · 0s rest
  9. 9. Overhead Arm Swings (across body)
    1 sets · 10 per side reps · 0s rest

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