10 MINUTE WORKOUT FOR SEXY, TONED ARMS

To start feeling the results, give it two weeks. And to start seeing results, give it four weeks. Trust the process. I know how hard it can be to maintain when you don’t see any change. It can feel like you’re putting all this hard work in for nothing!

So it’s not true. When you combine eating healthy meals and exercising, you’ll see results. It is the only tried and true method to lose weight.

The exercises below focus on your upper body. So biceps, triceps, shoulders and chest. All the important areas to focus on to get rid of flabby arms.

10 MINUTE WORKOUT FOR SEXY, TONED ARMS

I recommend starting with light weights and working your way up as you get stronger. Just 3, 5, or 8 pound dumbbells are fine. This is the set of weights that I recommend.

This is what it will be like to do this training. It’s only 10 minutes, so you have to push yourself. I recommend using a free interval timer app on your phone so you don’t have to keep looking down to reset the timer. Here is the one I use on my iPhone.. Just select “intervals”, then the + button, round timer, enter 10 rounds and press start when ready. You can even enter 5-10 second rests between sets in the app.

We’re going to do each workout below for 50 seconds each and take a 10 second break in between. That’s all. Super simple. But you have to press since we are taking these little breaks!

I recommend doing this workout 2-3 times a week. Alright, let’s work on getting those toned and sexy arms!

*Tip: You can also do mini-workouts throughout the day using these exercises. Or combine them with other 10-minute workouts to tone your entire body.

1. BICEPS COURSES WITH STANDING DUMBBELLS

Plays: Biceps, abs, forearms

As: Stand with your feet shoulder-width apart and hold a dumbbell in each hand, arms at your sides and palms facing in. Keep your elbows close to your sides. Raise the dumbbells until they are level with your shoulders. Don’t move your hips. Squeeze your biceps for a second and slowly lower the dumbbells back to the starting position. Repeat for 50 seconds. Rest for 10 seconds.

2. INCLUDED TRICEPS KICKBACKS

Plays: Triceps, shoulders, core

As: Stand with your knees bent, dumbbells in each hand pulled to the sides of your chest, and lean forward slightly. Keep your back straight. Then kick both dumbbells behind you, your biceps should be perpendicular to the floor. Keep your core engaged and your triceps in the same position. Only your elbows should move during this exercise. Return the dumbbells to the starting position. Repeat for 50 seconds. Rest for 10 seconds.

3. ALTERNATING FRONT RAISES WITH DUMBBELLS

Plays: shoulders, abs

As: Stand with your legs hip-width apart, holding a dumbbell in each hand in front of you. He keeps his arms straight. Raise the left dumbbell out and up, your elbow should be slightly bent and your palms face down. Pause for 1 second and lower the dumbbell back to the starting position. Repeat the movement with your right arm. Continue alternating for 50 seconds. Rest for 10 seconds.

4. SITTING SHOULDER PRESS WITH DUMBBELLS

Plays: Shoulders, abs, triceps, upper back

As: Sit on a bench or chair with a back, holding a dumbbell in each hand. Raise the dumbbells up to your shoulders, palms facing out. Raise the dumbbells over your head by extending your arms until the dumbbells touch at the top. Slowly lower your back to your shoulders. Repeat for 50 seconds. Rest for 10 seconds.

5. SIDE PLANKS (Both sides 1 minute)

Plays: obliques, abs

As: Lie on your right side with your legs fully extended, one resting on top of the other. Place your left hand on your hip and your right arm bent on the floor. Lift your body off the ground until your body forms a straight line. Engage your core muscles and relax your shoulders. Lower your body down. Repeat for 50 seconds. Rest of 10 seconds.

Switch sides once you are done and follow the steps for 50 seconds. Rest for 10 seconds.

Easier version: The lower leg may be flat on the ground and bent. Perform the rest of the exercise as above.

6. DOWN DOG

Plays: Arms, Shoulders, Wrists, Ankles, Abs, Calves, Hamstrings, Hip Flexors, Glutes

As: Lie on your stomach with your hands under your shoulders, fingers apart. Separate your feet hip-width apart. Push towards the ground with your hands and feet. Exhale as you lift your knees off the ground. Bring your pelvis toward the ceiling and push your sit bones toward the wall behind you. Don’t lock your knees. Your body should make an “A” shape. Continue pressing away from the floor. Relax your head, but don’t let it dangle. Hold for 50 seconds. Rest for 10 seconds.

7. PLANK

Plays: abs, back, shoulders

As: Start on the floor on your hands and knees. Lower your forearms to the floor, elbows below your shoulders, and hands shoulder-width apart. Take a step back. Your body should form a straight line. Look down at the ground with your gaze slightly forward. Engage your abs. Hold for 50 seconds. Rest for 10 seconds.

8. FLOOR CHEST PRESS WITH DUMBBELLS

Plays: Chest, shoulders, arms

As: Lie on your back, knees bent and feet flat on the floor, dumbbells in hands. Rest your triceps on the floor with your elbows bent and dumbbells above your chest. Engage your core and press the dumbbells toward the ceiling. Pause for a second at the top and lower the dumbbells back down. Repeat for 50 seconds. Rest for 10 seconds.

9. CONTRALATERAL LIMB RAISES

Plays: Upper back, lower traps, glutes, hip flexors, shoulders, lower back

As: Lie on your stomach with your arms extended, palms down in front of you, and your legs extended. Simultaneously lift your right arm and left leg off the ground. Hold the position for 1 second and lower your back to the floor. Repeat the movement with the left arm and right leg. Continue alternating for 50 seconds. Rest for 10 seconds.

You finished! CONGRATULATIONS! AND AMAZING JOB!

---

If you want a fat loss plan that actually WORKS, check out our 30 Day Fat Loss Habit Challenge!

The challenge lasts for 30 days, but you can take the challenge as many times as you need to reach your transformation goals!

If you’ve been struggling to lose weight for a while, I promise you won’t regret trying the challenge! Just click the button below to learn more!