If you want to start incorporating arm exercises into your home workout program but aren’t sure where to start, we’ve got just the ticket. These at-home arm workouts are easy, effective, and you can do them almost anywhere.

All you need for the first set of exercises is your bodyweight—making them convenient to squeeze into your schedule if you’re traveling, on a business trip, or even at the office. We’ve also included exercises that allow you to take advantage of dumbbells or weights if you have access to them. Try them out on their own, or better yet, tack them onto our 10-minute HIIT workout for an extra challenge.

Get to know your arm muscle anatomy

First things first: If you’re looking to tone up or build muscle, it’s important to understand your arm muscle anatomy. In most cases, the biceps and the triceps are the muscles that the majority of people tend to target when working on their arms, so that’s where we’ll focus on here.

The biceps tend to show a marked difference in size faster than the triceps, leading some people to overwork them. However, It’s crucial to work both sets of muscles equally. Working out both flexor (bicep) and extensor (tricep) muscles will help you maintain a balanced body, healthy posture, and a normal range of motion as well as prevent injuries.


When you think of the typical, flexed arm, the biceps are usually the image that pops to mind—think strong arm emoji 💪 or the classic bodybuilder pose. Located at the front of the arm between your shoulder and your elbow, the biceps (or biceps brachii, the Latin for two-headed arm muscle) is integral when lifting objects. The bicep itself is made up of two muscles, one short, one long and extend past both the elbow and the shoulder, helping to stabilize the joints in the arm and shoulder. This muscle aids flexion and can also support your back muscles when you perform back exercises.


Whereas the bicep is responsible for arm flexion, the triceps (tricep brachii in Latin for “three-headed muscles of the arm”) is primarily responsible for the extension of the elbow joint—straightening the elbow and in turn the arm. This three-part muscle is located at the back of the arm, between your shoulder and elbow. The triceps can work in tandem with the pectoral muscles for a stronger, toned chest.

Speaking of… Try this chest workout at home to keep the upper-body love going!

At-home arm workout: Bodyweight exercises

Perform this entire circuit 3 to 4 times for the best results. As always, form trumps speed—execute the exercises in a controlled, slow manner rather than fast and erratically to avoid injury.

Don’t forget to stretch: We know you’ve probably heard it before, but stretching is good for you and it feels great! Give our 10-minute full-body stretching routine a try and see for yourself.


Reps: 5

Muscles targeted: Arms, shoulders, chest, upper back, core, hamstrings, glutes


1. Stand with your feet together.

2. With your legs straight, bend at the hips and place your hands on the floor just in front of your feet.

3. Slowly walk your hands forward, alternating between hands.

4. Keep walking until your body is parallel to the floor in a push-up position, then hold for three seconds.

5. Keep your hands in place and slowly walk your feet towards your hands, moving only a few inches per step.

6. Once your hands reach your feet, raise your torso up and return to the start position.

Plank to push-up

Reps: 10 total, 5 per side

Muscles targeted: Triceps, chest, shoulders, core


1. Place your elbows on the floor directly underneath your shoulders with your forearms parallel, keeping your legs straight behind you, with your feet together and toes curled under.

2. Tense your muscles to keep your body in a straight line from your head to feet.

3. Push up with one hand, then follow with the other until you’re in a push-up position.

4. Lower back down to your elbows one arm at a time to return to the start position.


Reps: 10

Muscles targeted: Triceps, shoulders, upper back


1. Place your hands behind you on a bench or chair, keeping your shoulders directly above your wrists and your fingers facing your body.

2. Stretch your legs straight in front of you with your heels on the floor.

3. Bend your elbows and lower your hips towards the floor with control.

4. Straighten your arms to press your body back up to the start position.

Incline push-ups

Reps: 8

Muscles targeted: Shoulders, triceps, chest, core, upper and lower back, glutes


1. Place your hands directly under your shoulders and elbows on the floor, slightly wider than shoulder-width apart.

2. Step your legs straight out behind you, landing your feet on an elevated surface with your toes curled under.

3. Tense your muscles to keep your body in a straight line from your head to feet.

4. Lower your torso until your chest touches the floor, keeping your elbows tight to your body.

5. Straighten your arms while pressing your torso up and away from the floor, then return to the start position.

Arm workout with dumbbells at home

These weighted movements will work your entire arm, with specific exercises focusing on the biceps, triceps, and shoulders. Repeat the following sequence of exercises 3 to 4 times. Though you’re working your arms, these exercises also incorporate much of your chest and back too, so remember to keep your core tight and engage throughout for strength and stability.

If you’re new to weights and wondering what weight your dumbbells should be, then start with very light weights to master the technique first. Slowly increase the weight, so the last 3-4 reps are harder to execute.

Want to learn more about getting toned arms? Take a look at our article on how to lose arm fat to discover why spot training is a myth.

Bicep curls

Reps: 12

Muscles targeted: Biceps


1. Stand straight with a weight in each hand and both arms at your sides.

2. Rotate your forearm so that your palms face up, your thumbs face out, and your elbows are tight by your body.

3. Bend at the elbow to lift the weight towards your shoulder.

4. Slowly squeeze your biceps once your hand reaches its final position.

5. Lower your hand back down to your side to return to the start position.

Overhead tricep extension

Reps: 12

Muscles targeted: Triceps, shoulders


1. Stand with your feet hip-width apart, holding the dumbbells in each hand, raise your arms up straight above your head,

2. With your elbows close to your ears, bend at your elbow and lower the weights behind your head.

2. Keep elbows tight, straighten arms and slowly lift the dumbbells towards the ceiling.

3. Squeeze your triceps muscles once at the top position and hold for a second.

4. Slowly lower your hands back down to the start position.

Lateral raise

Reps: 8

Muscles targeted: Deltoids


1. Stand with your feet hip-width apart, arms hanging by your sides, with the dumbbells in your hands and palms facing your body.

2. Engage your core, keeping a slight bend in the arms before slowly lifting your arms up sideways with your palms facing the floor.

3. Once your arms reach shoulder-height, pause at the top of the movement.

4. Slowly lower your hands back down to the start position.

Bent-over row

Reps: 10

Muscles targeted: Biceps, the entire back


1. Stand with your feet hip-width apart and with your palms facing your body.

2. Keep knees slightly bent, then hinge at the hips until your torso is almost parallel to the floor and your arms hang perpendicular to the floor.

3. While keeping your torso stationary, lift your weights to drive your elbows behind your body.

4. Squeeze your shoulder blades together to engage your back muscles at the top of the movement and hold for a second.

5. Slowly lower your weights to the start position.

Standing tricep kickbacks

Reps: 10

Muscles targeted: Triceps


1. Stand with your feet hip-width apart and hold a dumbbell in each hand.

2. Hinge forward at the hips until your chest is almost parallel to the ground. Keep your knees slightly bent, your arms tight to your sides and a 90° bend in your elbows.

3. Lift the weights to the back by straightening your arms, then squeeze the tricep muscles and pause for a moment.

4. Slowly lower the dumbbells back to the start position.

Make arm workouts at home fun with 8fit

Even doing these sets of exercises just a few times a week can make you feel leaner, stronger and more confident. Remember, a healthy diet is a must if you want to see real results. When it comes to slimming down or gaining muscle, what you eat plays just as an important a role as exercise. Diet and exercise make a winning pair, especially in the long run.

Want to keep training from the comfort of home? Try some of our favorite at-home workouts.

2. Biceps: Hammer Curls

3 sets x 20 reps

  • Hold a pair of dumbbells at your sides with your palms facing each other
  • Keep your back straight and your chest up.
  • Curl the dumbbells up toward your shoulders by bending your elbows until your forearms are perpendicular to the ground. Hold for a second, squeezing your biceps as you do so.
  • Return the dumbbells back to the starting position.
  • This counts as 1 rep.

3. Biceps: Wide Curls

3 sets x 20 reps

  • Hold a pair of dumbbells at your sides with your palms facing each other
  • Keep your back straight and your chest up.
  • Hold your arms out wide to each side (greater than 90 degrees), pushing your elbows in toward your ribs and with your palms facing up.
  • Curl the dumbbells up towards your shoulders by bending your elbows until your forearms are perpendicular to the ground.
  • Hold for a second, squeezing your biceps as you do so.
  • Return to the starting position.
  • This counts as 1 rep.

4. Triceps: Kickbacks

3 sets x 20 reps

  • Stand with feet hip-width apart.
  • Bend your body forward while keeping your core tight and your back flat, sticking your butt out as you do so.
  • Lock your elbows by your sides, pressing the weight back and straightening your arms out to lock completely.
  • Pull back into a 90-degree angle with control – try not to swing the weight.
  • Squeeze and hold for 2 seconds while your arm is extended for extra burn.

5. Dumbbells Close Grip Press

3 sets x 20 reps

  • Lie with your back flat on a mat and legs bent with feet on the floor.
  • Hold dumbbells straight up and over your shoulders, with your palms facing in, making sure they’re shoulder width apart.
  • Bend your elbows so that the weights are above your chest while keeping your elbows tight to the sides of your body.
  • Straighten arms back out to starting position.

6. Lying Cross-Body Dumbbell Extension

3 sets x 20 reps

  • Lie on a flat bench (or on the floor) and hold a dumbbell in one hand, with your arm straight up over your shoulder and your palm facing away from you.
  • Bend your elbow and slowly drop the weight toward your opposite shoulder. When the head of the dumbbell touches your shoulder, reverse the move and return to the start.
  • Lightly place your non-working hand on the outside of your working elbow to steady and support it, helping maintain proper form.

Of course, you’re going to want to show off your nice, toned arms with your summer wardrobe – who wouldn’t when you’ve worked so hard? Keep in mind though, the hot summer sun can lead to a sunburn pretty quick. And no matter how much you try to protect yourself, a sunburn is sometimes inevitable.

The good news is there are things you can do to help relieve the pain and discomfort of a sunburn. Over the counter remedies are good, but why not try a DIY remedy you can make at home? With simple ingredients straight from your pantry and fridge, you can create a natural remedy that will help you cool down immediately and works for mild to medium sunburns.

The Best DIY Homemade Instant Sunburn Relief Remedy


  • 1 tablespoon apple cider vinegar
  • 1 cup cold water
  • Organic coconut oil


  • Pour the apple cider vinegar and cold water into a bowl.
  • Soak a very soft washcloth in the mixture and dab anywhere on your skin that’s been affected by the sunburn.
  • Ensure that your skin is saturated with the apple cider vinegar.
  • Let skin air dry or pat dry with a soft towel.
  • Apply the organic coconut oil liberally to your dry, sunburned skin.
  • To further relieve your skin, slather on the organic coconut oil one to two times a day for two more days to help your skin heal. You can also use the apple cider vinegar/water mixture the next day as well before you add the coconut oil to your skin.
  • Smile:)

A great set of toned, sculpted arms not only look great in the summer but also keep you healthy and strong as you age. And what’s even better is you don’t have to spend crazy hours at the gym working on them. A few simple arm exercises focusing on your triceps and biceps is all you need to get the toned arms you’ve always wanted. Your tank tops and sleeveless dresses will thank you! But remember to keep a natural sunburn remedy at hand, with all those sleeveless tops you’re going to be wearing, you never know when a sunburn might hit!

And what better way to show off your upper body while you workout than in a fully adjustable and comfortableUltimate Sports Bra from Shefit. It gives you the support you need, while giving you the shape you’re after, and shows off those beautiful toned arms to boot!

Products featured in this blog: Ultimate Sports Bra, Color Black

It’s no secret that arm muscle is notoriously difficult to build, and even with the best arm workouts it will take time and dedication. To help you get started we’ve compiled the best arm workouts for women so you know you’re doing the right exercises to get the results you want.

How you work out your arms affects the end result; for a lot of people, the best arm workouts aren’t those that help you to get big arms fast, but regular-sized, well-sculpted and toned arms.

Having slim, toned arms makes all the different to how you look and feel in sleeveless clothing and so, whether you’re a man or a woman, if bulging biceps aren’t your style, then you’re in the right place.

  • Workouts for women: all our best weight loss and exercise advice, gear and more

We’ve designed this workout to help build strong, toned arms but without a focus on excessive, visible muscle gain. As such we’re working with a low-mid weight but a high rep count, so you want to choose a weight you’re going to comfortable lifting 50 times in a set. It’s ideal if you can have a few different weights to swap between for the different exercises, but all of the exercises can be done with one weight.

We’ve chosen the best arm exercises for women that are difficult in terms of exertion, but simple when it comes to the exercises themselves. What’s more, it can be done in the gym or at home with just dumbbells.

All of these arm workouts for women follow the same basic structure: there are two rounds each made up of four exercises (round one focuses on biceps and round two focuses on triceps). We’ll do ten reps of each exercise on each arm (or twenty if we’re using both arms at the same time), and repeat that set five times with a 30 second rest in between. Allow yourself 1 – 2 minutes in between each exercise to recover.

  • Best leg workouts for women
  • Best abs workouts for women
  • How to lose weight fast

What weight dumbbells should I use to tone my arms?

For a beginner we recommend you start with 2kg, if you’ve got some strength use 3kg or 4kg. Stronger women might want to use 5kg – 7kg.

As mentioned we will do five sets of all of these exercises, so when choosing your weight pick one that you can do three sets comfortably with, that you find the fourth set tough with and the fifth set hard (but still doable) with. It’s better to get to the end with a lower weight than not to finish.

If you stick to this arm workout – and we really hope that you do – you’ll find you’re able to increase your weight as time goes on and you get stronger. You might not be able to increase for all exercises at the same rate, so do bear this in mind.

The idea with this arm workout is that everyone can do the full set (which should take approximately 45 minutes) but that the level is adapted by the weight you use.

If you’re short on time, keep the weight the same (or up it if you can and still do the exercise accurately), but do three sets of each exercise instead of five.

  • Read our guide to the best dumbbells (or buy one of the top choices below)

Best arm workouts for women: the best bicep workouts with dumbbells

Exercise: Bicep curls

Reps: 10

Sets: 5 per arm

Starting with your right arm, hold the dumbbell horizontally with your arms down by your sides and palms facing up. Then, keeping your elbows locked to your side, slowing lift the weight towards your shoulder (as shown above).

Do this ten times (ten reps) using your right arm and then repeat on using your left arm. Repeat the set five times, so that’s 50 curls per arm in total.

You should stand with your feet hip width apart and keep your back straight as you perform each curl; don’t create momentum by tilting your hips backwards or swinging your arms to move the weight. Instead lift and slow the weight slowly, in a controlled manner. If you find yourself needing to swing to get through a set then your weight is too heavy.

Exercise: Hammer curls

Reps: 10

Sets: 5 per arm

Keep the same stance your had for your bicep curls, but this time hold the dumbbell vertically instead of horizontally and start with the weight at hip height. Your palms will be facing each other rather than the ground or ceiling.

Once again in a slow and controlled manner, lift the weight up to your shoulder and then lower it back down. Do this ten times with your right arm and then ten times with your left arm. Repeat the set five times, so that’s 50 curls per arm in total.

Exercise: Standing dumbbell fly

Reps: 20

Sets: 5 (using both arms together)

Stand with your feet hip width apart and your knees slightly bent. Hold the dumbbells as you would for a hammer curl but instead of bending at your elbow and lifting towards your shoulders in front of you, raise your arms from yours sides to to shoulder height so that your arms and body form a T shape.

Your posture should not change; if you find yourself hunching your shoulders or your elbows bend excessively to relieve the weight then drop down a kg. Keeping your shoulders back will help maintain your posture.

Because we’re moving both arms at the same time so we’re going to twenty reps, five times over.

Exercise: Renegade rows

Reps: 10

Sets: 5

Get into a high plank position (shown above, but without the dumbbell in your resting hand unless you want to make the exercise harder).

Starting with your right arm, pick up one of your dumbbells at a ninety-degree angle and lift it, pulling your elbows upwards towards the ceiling. You should pull until your weight is in line with your chest.

Do this ten times and then switch arms, transferring your weight to be supported by your right side down. While one side of your body will support you, you should use your core to yourself as central as possible.

Repeat the set five times.

Best arm workouts for women: the best tricep workouts with dumbbells

Exercise: Tricep extensions

Reps: 20

Sets: 5

Holding the dumbbell above and behind your head with both hands, bend at the elbow to lower the weight. Only your forearms should move; your upper arms (brachium) should stay locked to the side of your head.

Because we’re using both hands together do 20 reps in each of the five sets, changing which hand is at the top of the weight with each set.

Exercise: Skull crushers

Reps: 10

Sets: 5

For this next tricep exercise each arm will have its own weight, but we’ll still move both at the same time.

Lie on your back with your knees bent and feet flat on the floor (as if you are about to start crunches). Lift your arms directly above you so that your arms are extended straight above your head. Then, bending at the elbow as with the tricep extension, slowly lower the weights to the floor either side of your head. Do ten reps on both arms and repeat this five times.

This is another exercise where you may find you need to drop down a weight in order to do it a slow and controlled manner. Not only will it make it a better arm workout, it will hopefully avoid you hitting yourself in the face with a dumbbell if you’re trying to lower a weight that’s too heavy.

Exercise: Upright row

Reps: 20

Sets: 5

Hold your dumbbells horizontally again, with your palms facing your body and resting by your hips. Once again each arm has its own weight but we’ll still move both at the same time.

Bending outwards, not upwards, at the elbow, pull the weights up to your chest. If you picture yourself doing the “Kentucky fried chicken” move from the Pizza Hut song you can’t go far wrong.

Exercise: Overhead raises

Reps: 10

Sets: 5

For our last tricep exercise, hold the dumbbell horizontally at shoulder height with your palm facing towards you. Extend your arm straight up to raise the weight above your head, twisting your wrist so that your palm is facing outwards as you do. Return the dumbbell to shoulder height.

Perform ten reps on each arm and repeat the set five times.

Don’t forget to stretch

The best arm workouts for women wouldn’t be complete without a good stretch to stop you waking up feeling like you lifted a car the next day.

Following the arm workouts outlined here, you should finish with these stretches:

Cross body shoulder stretch. One after the other, stretch each arm across your body and hook your other arm around the outside of your forearm, just below your elbow. Use your bent arm to pull your extended arm into your body until you feel a stretch in your extended upper arm and shoulder.

Overhead tricep stretch. One after the other, bring an arm above your arm and let it hang behind you so that your fingertips are touching the bottom of your neck. Place your other hand on your bent elbow and pull it gently until you feel a stretch in the back of your arm (your triceps).

Wrist extension and flex stretches. One after the other, extend each arm in front of you at shoulder height, palm facing outwards and fingers pointing up. With your other hand pull the fingers of the arm your stretching back towards your body until you feel a stretch in your wrist and forearm. Do the same thing again but with the the fingers of the arm you’re stretching pointing downwards this time.

Looking to shake up your workouts? Why not check these top cardio workouts for building fitness and stamina next?

A word on nutrition

The best arm exercises for women that tone your arms can only go so far on their own.

If you’re looking to build muscle, and after all that’s what toning is, then you need to ensure your diet contains enough protein for your body to repair muscle that is torn during exercise so that it can grow.

  • What are the best protein powders?
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Tone your arms arms and get rid of those Flabby Bat Wings forever! This at home 5 minute toned arm workout for mature women over 50 requires no equipment and can be done at home or in the office…This arm workout is challenging but very doable and it’s all over in 5 minutes… try this easy to follow 5 minute Best Toning Arm Workout For Women Over 50 and in just 5 minutes will be on your way to creating strong, toned arms that look great in sleeveless tops and dresses for summer!

Welcome to fabulous50s! Here you will find content that relates to how to look younger, mature skincare, anti aging, wrinkles, how to dress over 50, style, fitness, health and beauty over 50. All the videos here have you, a mature Woman in mind and if you have any questions or video suggestions for mature Women, please feel free to leave your comment below.

Disclaimer: Information provided in this video is of a general nature only and is for entertainment/educational purposes. We strongly recommend that you consult with your physician before beginning any exercise program. Performing any of these exercises is done so at your own risk.

Your own personal trainer wherever you are!
• Two different 5 to 10 minute upper body workouts
• Great for both men and women
• Video showing how to do each exercise
• Developed by a certified personal trainer
• On-screen instructions and timer
• No internet required to do the workouts
• Integrates with Health app (calories burned data will push to Health app at end of workout if calorie calculation app setting is turned on)
Daily Arm Workout FREE is a great 5 to 10 minute daily arm, chest and shoulder routine that steps you through some of the best upper body exercises you can do in the comfort of your own home. This workout is developed and demonstrated by a certified personal trainer, and spending just minutes a day can strengthen and tone your arms, chest and shoulders.
The routine’s simple interface, complete with video and timer, allows you to easily follow along and understand each exercise.
If you like Daily Arm Workout FREE, check out the full version which features:
• More workouts
• Random & custom workouts
• Ad-free
>>> Check out the “DAILY WORKOUTS” full version for multiple workouts including ab, arm, butt, cardio, leg and full-body routines. Daily Workouts now also has Pilates, stretch, kettlebell and ball workouts and more!

Strong, lean, toned arms are a goal for many women, but far too many of us go about trying to reach that goal in all the wrong ways. It’s not the exercisers fault; there are a lot of supposed “professionals” out there that push inaccurate information that ends up only hurting or at least hindering women in their progress towards their goals. In fact, there are some highly visible trainers out there that encourage women to never lift over a measly 3 lbs during a workout. Can you believe that? What kind of personal trainer encourages an individual to avoid building any functional strength whatsoever? If you followed advice like that, you wouldn’t even be able to lift a gallon of milk without help! Not to mention that lifting heavily has an extensive list of health benefits for literally every age and fitness level; a boosted metabolism, increased bone density, hormone regulation, and a reduced chance for diabetes, high blood pressure, high cholesterol, depression, and more.

I know you’ve heard us say it before, but in case you’re brand new to Fitness Blender or need that extra push to challenge yourself with heavy weights, I’m happy to say it again; don’t be afraid to lift heavy. Since I’ve thrown my heart into lifting like I mean it, I’ve only seen my body get stronger, smaller/more compact, and more toned. It’s also incredibly empowering to realize that the weight you lifted a couple of weeks ago is no longer challenging enough – it’s an exciting event to have to bump up the weight you’re lifting (or maybe I’m just a huge fitness nerd? Whatever, I’ll take that label).

If you want to lose arm fat, boost your metabolism, and get a healthy, strong, sexy upper body, do this Tank Top Arms Workout 2-3 times a week (along with lower body, of course).

This particular upper body workout targets your arms, upper back, and chest. Just because it has a girly title does not in any way mean that this workout can’t or shouldn’t be done by men. There is really no such thing as a male or female workout, and I promise that if you select an appropriate weight, there’s a very small likelihood that you wont be very sore after this workout.

Not only are we utilizing super effective, wonderfully efficient supersets (pairing exercises together that work opposing muscle groups, minimizing or eradicating the need for rest between sets), we’re also throwing in an extra burnout round of pulses after the last set of repetitions of each exercise.

Workout Structure

  • Quick Cardio Warm Up
  • Upper Body Supersets + Burnout
  • Groups of 2 Exercises
  • 10 Reps, 2 Sets, + Burnout Pulses
  • Equipment: Dumbbells
  • Cool Down & Stretch Included

Hammer Curl – Kelli is using 12 lbs
Bentover Tricep Extension – Kelli is using 9 lbs

Chest Fly – Kelli is using 18 lbs (15 lbs for the second round)
Reverse Fly – Kelli is using 6 lbs (3 lbs for the second round)

Overhead Press – Kelli is using 12 lbs (9 lbs for the second round)
Dumbbell Pulllover – Kelli is using 12 lbs (9 lbs for the second round)

+Cool Down & Stretch

We have included the amount of weight that I’m lifting as a reference point – the actual amount that you will want to lift for each upper body exercise is going to depend specifically on your own personal strengths and weaknesses. Aim to select a weight that has your muscles screaming by reps 8-10, but that doesn’t force you into poor form for the movement. Because we’re doing a burnout round at the end of that second round, you’re going to want to keep an eye out for diminishing form, and lower your weight if you find yourself starting to cheat to make the exercise easier; it’s always better to do the exercise with a lighter weight and perfect form than it is to sacrifice form to lift heavier.

How long will I have to do this upper body workout before I start to see results?
If you do this workout 2-3 times a week along with our cardio and lower body workout videos, and you implement healthy eating habits, you can see small changes in your body in as little as a week – though you shouldn’t feel discouraged if it takes up to 2-4 weeks to start to see changes. You will likely feel a difference very quickly (about a week or two) see changes in 1-3 weeks, and have other people start to notice your body’s changes in about 3-5 weeks. The thing you should know is that these workouts work, absolutely, without a doubt. Stick with and and you will see for yourself!

More Tank Top Arms:

The original: Tank Top Arms Workout – Arms, Chest, Back and Shoulders

Tank Top Arms Round 2 – Upper Body Toning Workout

I love bodyweight workouts; they’re just so darn convenient. You can do them at home, and you don’t need any equipment, which makes them practically excuse-proof. For this at-home workout, all you need to supply is a little motivation; once you get started, the momentum of the moves will pull you through. Plus, we’ve added a 60-second cardio burst to each circuit to increase the fat-burning potential of this sweat session. It’s kind of like getting two workouts in one!

Whether you are new to working out or have been at it for a good long while, this workout is for you. For beginners, do fewer rounds of each circuit and keep the cardio burst to 45 seconds; you can also take longer rests between rounds if needed. For intermediate/advanced, do four rounds of each circuit, keep the cardio bursts to 60 seconds, and keep your recovery periods to a minute each.

At-Home Workout

Equipment needed: None

Directions: After warming up with five minutes of light cardio and dynamic stretching, repeat each three-exercise circuit three times for beginners or four times for intermediate/advanced. Rest for 60 seconds between each circuit. Cool down with three to five minutes of stretching.

Circuit 1
Goblet squat: 15 reps
Plank with shoulder tap: 20 taps total
Jumping jack: 45 to 60 seconds
Rest: one minute

Circuit 2
Alternating back lunge with knee drive: 10 reps each leg
Crab walk: 20 total “steps”
Knees and toes: 45 to 60 seconds
Rest: one minute

Circuit 3
Single-leg bridge: 10 reps each leg
Bicycle crunch: 20 reps total
Twisted butt kicker: 45 to 60 seconds
Rest: one minute

Keep reading for detailed instructions on each move. Happy sweating!

Home-workouts: The knights in shining armour of our fitness routines when schlepping kit to the gym feels like a fate worse than hell. Instead, sweating it out on your living room floor in the company of precisely no-one, is a viable and just as good option too.

So, we rounded up the best home workouts on YouTube that’ll blitz everything from your abs to bum and get your heart rate pumping with HIIT. Prepare to press play on these effective sessions from the likes of Joe Wicks, Shona Vertue, Alice Liveing and Kayla Itsines.

Go on then, get to it!

17 best home workouts to stream now

1. Best 25 minute workout at home

Trainer: FIIT trainers Gede and Adrienne

Best for: Short on space, but big on full-body sweat sessions? This workout is for you.

And, if after this taster of Women’s Health x FIIT’s Sweat and Reset plan, you’re hungry for more then sign up to FIIT premium from £10 per month – for a full 10-week training plan that includes 4 classes a week covering all levels and types of training: cardio, strength or mobility – training’s never been easier.

Duration: 25 minutes

Equipment: Yoga/exercise mat

2.Best quick at home workout

Trainer: Kayla Itsines

Best for: If you’re short on time, this fast and intense leg day session will target your lower body while also giving you an energy boost.

Duration: 7 minutes

Equipment: Yoga mat

3. Best beginner workout at home

Trainer: Team Body Project

Best for: A full-body workout that strengthens muscles and improves form for *actual* beginner. No crazy combos or unachievable moves here.

Duration: 30 minutes

Equipment: Yoga mat, 2 light hand weights optional

4. Best bum workout at home

Trainer: Fitness Blender

Best for: A simple, no-equipment routine that works your lower body. Anytime, any place.

Duration: 20 minutes

Equipment: None

5. Best boxing workout at home

Trainer: Natalie Jill Fitness

Best for: OK, so it’s not traditional boxing exactly, but give this a go if you want to build up your arm strength in order to throw some serious punches. And it’ll be done in no time.

Duration: 6 minutes

Equipment: Yoga mat

6. Best home workout to build muscle

Trainer: BodyFit by Amy

Best for: While many home workouts focus on cardio – this one proves you don’t need to head to a gym’s weights section to sculpt muscle.

Duration: 30 minutes

Equipment: Dumbbells, yoga mat

7. Best home workout for abs

Trainer: Livestrong Woman

Best for: This super-speedy core workout will give you a tummy of steel in no time. Crunchy stuff.

Duration: 7 minutes

Equipment: Yoga mat

8. Best 30 minute workout at home

Trainer: HASfit

Best for: Tick those cardio boxes with a routine that requires absolutely no equipment. Oh, and it actually works your whole body rather than just your legs and glutes. Sorted.

Duration: 30 minutes

Equipment: None, add dumbbells for extra resistance

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9. Best 15 minute workout at home

Trainer: Sarah’s Day

Best for: The Aussie PT demonstrates how workouts don’t have to be long to get your heart rate up to fat-burning levels.

Duration: 15 minutes

Equipment: Yoga mat

10. Best 10 minute workout at home

Trainer: Joe Wicks

Best for: The Body Coach’s short – but effective – workout can be done while the BBQ is grilling. Ready? Set? Tuck jump.

Duration: 10 minutes

Equipment: None

11. Best HIIT workout at home

Trainer: Heather Robertson

Best for: Try this routine for a high-intensity session that’ll build up an appetite for the ice-cream van. That’s what summer is for, right?

Duration: 30 minutes

Equipment: None

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12. Best CrossFit workout at home

Trainer: Carly Rowena

Best for: If you fancy giving CrossFit a go (and read Laura ‘Biceps’ Hoggin’s story to convince you that you should), this is an excellent introduction to the fundamentals of the popular form of strength training.

Duration: 1o minutes

Equipment: Box, plate, kettlebell and barbell

13. Best full body workout at home

Trainer: Shona Vertue

Best for: If you’re looking for a half-an-hour challenge, the Aussie yogi-PT will help you target those glutes, arms and abs. She also talks you through a drill that will help you master a handstand once and for all. Om yes.

Duration: 35 minutes

Equipment: Yoga mat

14. Best post-partum workout at home

Trainer: CariFit

Best for: Low-impact movement that will gently ease you into exercise after birth. Note: do not start exercising before you have had sign off from your doctor to do so.

Duration: 20 minutes

Equipment: None

Related Story Argos Women’s Health Neoprene Dumbbell Set – 2 x 4kg Women’s Health argos.co.uk £9.99

15. Best 5 minute workout at home

Trainer: Alice Liveing

Best for: The PT and former WH cover star guides you through four simple moves (squat thrusts, glute bridges, tricep dips, and burpees to tuck jumps) that you can easily slot into a morning routine.

Duration: 5 minutes

Equipment: Yoga mat

16. Best dumbbell workout at home

Trainer: Joe Wicks

Best for: The Body Coach promises you can burn fat and build muscle in this half-an-hour sweat session.

Duration: 30 minutes

Equipment: Pair of dumbbells

17. Best cardio and core workout at home

Trainer: Zanna van Dijk

Best for: Adidas teams up with a PT to bring you a high-intensity cardio workout that features low-intensity core burners. Are you ready?

Duration: 25 minutes

Equipment: Yoga mat

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At home arms workout

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