20 Minutes CRAZY-TONED Arms Workout For Women at Home

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Tired of bingo wings? with this 20-minute arms workout, you can finally start your journey toward your dream PHYSIQUE

One thing everyone can agree on is that arms fat is stubborn, It comes out of nowhere and no matter how many changes you make in your diet, lifestyle, and workout routine it seems to stay

People usually accept this change as it’s natural to have arm fat after a certain age if your lifestyle is not active enough

Studies have found out that due to aging our overall metabolic rate decreases along with the level of testosterone in the body

Making us prone to weight gain!

Moreover, As we get older our ability to lose weight & build muscles also decreases significantly. Only through a proper combination of diet & physical activity, one can expect to lose weight after 30

Yes, it’s possible to lose weight through diet alone but for a well-toned physique a certain amount of physical activity is crucial

So, Here’s a 20-minute arms workout routine with Dietary Tips you can utilize to burn arm fat and live your life sleeve free


Equipment Required

There’s not much needed. Just a pair of dumbbells like this one & a pull-up bar is all you need. Make sure that your dumbbells are lightweight (No more than 3-10 pounds) so that you can perform multiple reps

I would also recommend you to create a playlist of your favorite gym songs. Listening to music while training will boost your mood. Making it easier for you to train for a longer time


To get the most from this workout routine, you should learn to perform each exercise perfectly. Keep in mind that the form is more important than the number of reps you perform

Exercises are divided into two types basic & advanced. Fat burner workout consists of only basic exercises while advanced arms workout consists of basic and advanced exercises

If you consider yourself a beginner, then you should focus on basic exercises until basic exercises are too easy for you

I know it sounds too optimistic but within a month you will get used to basic exercises that’s why I have created an advanced workout routine

You can also combine both of these workouts to maximize your gains 😊 (If you want ultra-fast results!)

Basic Exercises

1. Bicep curls

Stand straight with your feet hip-width apart, Hold the dumbbell in both hands with your palm facing upwards

Then Lock your elbows into the side and slowly curl the dumbbell up to your shoulder and then lower them down slowly

That’s all you need to do to complete one rep

Muscle Targeted: Biceps, Forearms

2. Lateral raises

Stand straight with your feet shoulder-width apart. Hold the dumbbells in both hands with palms facing in & along your outer thighs

Take a deep breath, as you exhale raise the dumbbells to the side until your arms are parallel to the floor or at shoulder level (Make sure your arms are straight)

Then slowly revert back to the starting position

Muscle Targeted: Shoulders, Forearms

3. Dumbell row

With your feet shoulder-width apart, bend your knees slightly, hinge at the hips, and then bend forward. Perform a rep by driving your elbows up while pulling the weight toward your shoulders

Muscle Targeted: Back Muscles, Arm Muscles

4. Dumbell shoulder press

Stand straight or sit on a bench with a dumbbell in each hand at shoulder height with your palm facing forward. Make sure your core is braced, Push the weight upward until your arms are straight

Slowly revert back to the original position

Muscle Targeted: Triceps, Back muscles

5. Dumbell kickback

Stand straight with dumbbells in both hands, then slowly bend forward. Lift your elbows slightly higher than your torso. Use your elbows as a hinge to move your forearms away from you

Then bring your forearms to the original position

Muscle Targeted: Core, Triceps, Forearms

6. Dumbell punch

Just grab a pair of dumbbell, Try to throw a punch that’s it. Yes, it’s very important that you throw a punch rightly but chances are you won’t

Punching is one of those things where you have to do it repeatedly to get used to it. Pro Tip: Use lightweight & throw punches using minimal movement

Muscle Targeted: Core, Triceps, Forearms, Chest Muscles, Back Muscles

7. Jumping jacks

Stand straight with your arms at your side. Bend your knees slightly and jump. As you jump, spread your legs to be about shoulder-width apart and your arms out and above your head

Then jump again to revert to the original position

Muscle Targeted: Core, Leg Muscles, Arm Muscles


1. Dips

You need a chair/bench to perform dips at home. Assuming that you are using a chair to perform a dip, grab the edge of the chair by placing your hands behind your hips with your face away from the chair seat

Slowly lower your body downward and hold. Then push your body upward using your arms (triceps)

This will mark the completion of a rep

Muscle Targeted: Triceps, Chest Muscles

2. Push-ups

To perform a push-up get yourself in a plank position with your hands slightly wider than your shoulders. Lower yourself down until your nose nearly touches the floor, hold

Then push yourself up to the original position

Muscle Targeted: Triceps, Chest Muscles

3. Pull-ups

Grab a bar with both hands (at least shoulder-width apart) Hang on the bar using your arms by raising your feet off the floor

Pull yourself up until your chin passes the bar

Slowly lower yourself all the way down

Muscle Targeted: Biceps, Forearms, Back Muscles

4. Renegade row

To perform a renegade row get into a push-up position with a dumbbell in each hand. Brace your core then raise one of the dumbbells upwards by driving your elbow up while supporting yourself on the other arm

Repeat this from both side to perform a rep

Muscle Targeted: Biceps, Triceps, Shoulder Muscles, Back Muscles, Chest Muscles, Core

Arms Workout For Women

Fat Burner Workout: This workout is focused entirely on burning arms fat while building lean muscle fibers

Week Days: Monday, Wednesday, Friday

  • Jumping Jacks: 1 minute (30+ reps should be performed)
  • Dumbell Punches: 1 minute (30+ punches)
  • Bicep Curls: 1 minute (25+ reps should be performed)
  • Dumbell Rows: 1 minute (25+ reps should be performed)
  • Break: 1 Minute
  • Dumbell Shoulder Press: 1 Minute (25+ reps should be performed)
  • Lateral Raises: 1 minute (20+ reps should be performed)
  • Break: 1 Minute
  • Tricep Kickbacks (25+ reps both sides)
  • Add-ons: Renegade Row: 5 sets of 10 reps

Repeat this workout at least 3 times in a row

Advanced Arms Workout For Women

Caution: This is not for beginners

Week days: Monday, Thursday

Muscle Targeted: Arm muscles, Back Muscles, Chest Muscles

  1. Jumping Jacks: 3 minutes
  2. Break: 1 minute
  3. Push-ups (10 sets of 10 reps)
  4. Break: 1 minute
  5. Pull-ups (15 Sets of 3+ reps)
  6. Break: 1 minute
  7. Dips (10 sets of 3+ reps)
  8. Break: 1 minute
  9. Dumbell Punches (3 sets of 1 minute)
  10. Break: 1 minute
  11. Renegade Row (10 sets of 10+ reps)

30-60 sec rest after every set is acceptable. Utilize advanced arms workout only when the Fat burner workout is too easy for you


Diet Adjustment

What most people don’t realize is that physical activity is only 20% of the equation when it comes to weight loss (Weight Loss = 20% Exercise + 80% Diet)

No matter how hard you train if your diet is all about french fries chances are you won’t lose weight

Moreover, there is no way around it. What you put in your body is what you get. Without taking conscious control of what you consume, you will always find yourself at the end of the rope

Here are some diet tips that you can utilize today to lose weight

1. Just throw away everything

Whenever I try to lose weight, I start by throwing away my stocks of excess calorie useless food that makes me fat. It’s just a thing I do. Resisting the temptation is not my thing

To minimize your chances of going off course, I would recommend you to do the same. Only keep fresh organic food at home. Moreover, avoid anything that makes you want to binge eat

If you have too little self-control like me, eliminating the things that make you go off course is the only choice

2. Count your calories

You should be well aware of the calories you consume in a day. If you haven’t started counting calories then now is the time

I know it seems unnecessary but this little change will help you in identifying your eating pattern. So, that you can gradually modify it to reach your goal

Pro Tip: 1 pound = 3500 calories, 20 pounds is equal to 70,000 calories. To lose 20 pounds you have to burn 70,000 calories (I know that’s just insane)

Pro Tip: An average woman needs 2000 calories per day to maintain her weight and about 1500 calories per day to lose just one pound per week

So, scientifically weight loss is lot more than you think it is!

3. Control your hunger with food:

If you are unable to control your hunger than there is only one way forward, Zero calorie foods. Zero-calorie foods are low in calories and high in macronutrients

They are packed with antioxidants, vitamins, minerals, & fiber. Making them weight-loss-friendly yet healthy

Here are a few zero calorie foods you can consume (only if you are not following a diet plan)

  1. Lettuce
  2. Lemons
  3. Kale
  4. Raspberries
  5. Apricots
  6. Broccoli
  7. Apples
  8. Watermelon
  9. Cucumber
  10. Grapefruit
  11. Strawberries
  12. Celery
  13. Beetroot
  14. Leeks

4. Try a new dieting approach

Suppose your cousin’s wedding is next month & you have only a month to get in shape. What are your options? Yes! you can lose up to 4 pounds by restricting your diet & training every day & about 6 pounds if you are lucky

But that’s just not enough. Unless rocking the wedding with bingo wings is out of the options. What can you do? For these types of special occasions utilizing weight-loss-friendly diets like a keto diet is the only solution

For those of you who don’t know, The keto diet is a low carb diet. It works by depleting the body of its sugar reserves resulting in the breakdown of fats to produce energy

Molecules called ketones are utilized as fuel. When the body burns fat, it results in weight loss. The Effectiveness of the keto diet has been proved in a lot of Studies

The best part of the keto diet is that you don’t have to skip meals or spend hours in the gym to lose weight. A simple morning jog combined with the keto diet is enough to lose up to 10-20 lbs in a month!

A study on the ketogenic diet even suggest that people who followed the keto diet lost 2.2 times more weight than people on low-calorie and low-fat diet

The only problem with the keto diet is ketosis. To get into ketosis you need to consume a certain amount of macronutrients which varies from person to person. Moreover, balancing carbs, proteins, fats according to your body is a complex task

This is why you need a professional

Consult a dietician to help you with the keto diet. This way you no longer have to worry about nutrient deficiencies or side effects. Moreover, you will be consuming meals that are properly altered to what your body needs to lose weight

I know it seems like a lot of work but this will mark the end of obesity in your life. You can also get a custom keto diet plan from here (I got mine from here)

This custom diet plan is also created based on the expertise of certified nutritionists, personal trainers, and chefs (Food preferences are also respected)

I managed to lose 19.5 lbs in a month with the help of the keto diet

So you can do it too.

Make sure you follow a tailored diet plan to avoid side effects & nutrient deficiencies (Avoid noob mistakes) I highly recommend you to get professional help if you decide to follow the keto diet

a glass of water

5. Water will keep fat away

Water is a natural appetite suppressant. Drinking a glass of water half an hour before a meal will significantly reduce your appetite. You may not know this but 30%-59% of US adults who try to lose weight, increase there overall water intake

So, start drinking water if you want to lose weight

Pro tip: Avoid drinking water just before or after a meal as the water will dilute the digestive juices

P.S If you enjoyed this article on arms workout for woman, feel free to leave a question down below in the comment section if you have any

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Hi, I am Rudra, a computer engineer, and a certified procrastinator. I started FitnessGained in 2018 to help me stay fit despite all my desk time. Now I run this blog as a hobby. Here at FitnessGained, I will share what I do to stay fit & more. Our motto is "Reaching True Potential with Effort."

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