Beginner Biceps Lose Fat Workout — No Equipment

Beginner bodyweight workout for fat loss, focusing on biceps, with no equipment. Perfect for home or travel.

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

Exercise Breakdown (10 exercises)

  1. 1. Arm Circles (forward)
    1 sets · 30s reps · 30s rest
  2. 2. Arm Circles (backward)
    1 sets · 30s reps · 30s rest
  3. 3. Scapular Retractions
    2 sets · 15 reps · 30s rest
  4. 4. Reverse Plank
    3 sets · 30s hold reps · 60s rest
  5. 5. Bodyweight Bicep Curls (using a sturdy table edge)
    3 sets · 15 reps · 60s rest
  6. 6. Isometric Bicep Contractions
    3 sets · 30s hold reps · 60s rest
  7. 7. Plank
    3 sets · 45s hold reps · 60s rest
  8. 8. Child's Pose
    1 sets · 60s hold reps · 0s rest
  9. 9. Quadruped Thoracic Rotation (Right)
    1 sets · 30s hold reps · 0s rest
  10. 10. Quadruped Thoracic Rotation (Left)
    1 sets · 30s hold reps · 0s rest

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