Beginner Arms Lose Fat Workout — No Equipment

Beginner, no-equipment arm and core workout for fat loss. Focus on bodyweight strength and endurance.

Level: beginner · Muscle group: arms · Equipment: none · Duration: 30 min

Exercise Breakdown (10 exercises)

  1. 1. Arm Circles (Forward and Backward)
    2 sets · 20 reps · 30s rest
  2. 2. Push-ups (on knees or against a wall)
    3 sets · 15 reps · 60s rest
  3. 3. Triceps Dips (using a sturdy chair or edge of couch)
    3 sets · 15 reps · 60s rest
  4. 4. Plank Shoulder Taps
    3 sets · 20 reps · 45s rest
  5. 5. Superman Arm Raises
    3 sets · 15 reps · 45s rest
  6. 6. Bicep Curls (imaginary weight)
    3 sets · 20 reps · 60s rest
  7. 7. Triceps Extension (imaginary weight overhead)
    3 sets · 20 reps · 60s rest
  8. 8. Forearm Plank
    3 sets · 45s reps · 45s rest
  9. 9. Child's Pose
    1 sets · 60s reps · 0s rest
  10. 10. Deep Breathing
    1 sets · 60s reps · 0s rest

Want this workout personalized? Take the free quiz and FitForge AI builds a custom plan based on your goals.