How can I lose arm fat in 3 days by following a diet?

Getting rid of arm fat quickly may seem daunting, but it is doable! While you can’t get rid of just arm fat, you can eliminate fat overall which will make your arms smaller. Aim to do muscle-building exercises 3 times a week for a total of 90 minutes to tone your arms. Burn fat by adding at least 75-150 minutes of moderate to strenuous aerobic exercise to your week as well. Address any health problems that might be contributing to the buildup of arm fat, and make an effort to sleep more and eat a healthy diet.


Weight-Lifting to Tone Your Arms

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Do bicep curls. Stand up straight and hold a dumbbell in your hand so your palm is facing outward. Then, exhale while slowly lifting the dumbbell up to your shoulder. Flex your bicep as your lifting the dumbbell. Once your bicep is fully flexed, inhale and slowly lower the dumbbell back down to your side. Do 2-3 sets of 10-15 reps on each arm.

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Try the shoulder press. Shoulder presses will help you burn calories while toning your shoulder muscles. Pick up a dumbbell weight in each hand and lift them to just above your shoulders with your palm facing each other. With your legs shoulder-width apart and your knees slightly bent, lift both arms up above your head. Hold them for one second, then lower them back down to above your shoulder over a count of 3. Do 2-3 sets of 10-15 reps.

Start with 2, 5, or 10 pounds dumbbells, depending on your strength and comfort level.

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Do the standing “V” raise. The standing “V” raise can help you burn fat while working your shoulder muscles. Pick up a dumbbell with each hand and stand with your feet shoulder-width apart. Start with your arms at your sides and slowly raise them upwards in a diagonal “V” shape. Keep your arms straight and bring them up until they are parallel to the floor. Hold this pose for one second, then lower your arms. Do 2-3 sets of 12-15 reps.

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Complete sit-up pullovers. Sit-up pullovers will work your triceps and abs and help you burn fat. Hold a weight in each hand and lie on an exercise mat with your arms extended directly above you. With your knees bent and your feet flat, slowly curl your body up to lift your head, shoulders, and back off the ground. Keep your arms up and move them in a smooth arc-like motion towards your knees. Hold this position for one second, then lower yourself back down. Do 2-3 sets of 10-15 reps.

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Use small weights to do weighted punches. Pick up a small, 1 or 2 pound weight in each hand and stand with your feet hip-width apart. Bring your hands up in front of your face with your palms facing each other. Punch your right fist forward without locking your arm, then quickly pull it back as you shoot your left fist upward. Alternate the exercise this way for 60 seconds, as fast as you can.


Doing Other Exercises

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Do triangle pushups. Triangle pushups will build your shoulder and chest muscles while helping you burn calories. On an exercise mat, get into the traditional pushup position with arms shoulder-width and extended to prop up your upper body. Move your hands inwards to create a triangle under your chest, with your index fingers meeting at the top and your thumbs closing the shape at the bottom. Lower yourself almost all the way to the ground, then push yourself back up.

Triangle pushups engage different muscles than traditional pushups.

Engage your core muscles to keep your body straight as you move up and down.

This exercise can be done with your legs fully extended, or with your knees on the ground.

Try to work your way up to doing 2-3 sets of 10-15 reps.

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Jump rope. Skipping is a great cardiovascular exercise that also tones arms. When you’re jump roping, count minutes as opposed to reps.

Purchase a good quality jump rope from a fitness store or online for easier skipping. Opt for a model with handles that are comfortable to grip.

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Exercise with a rowing machine. Using a rowing machine will help you burn calories and tone your arms. To use the machine, strap in your feet and reach forward to grab the handlebar. Keep your back straight and your knees bent. Push off with your legs and pull the handlebar toward your chest. Then, extend your arms and bend your knees again as the handlebar goes back to the starting position.

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Do calisthenics exercises. Calisthenics exercises are exercises that don’t involve weights or equipment. Instead, you’re just using your body weight to tone your muscles and burn calories. Common calisthenics exercises you can do are jumping jacks, burpees, and push ups.

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Do 75-150 minutes of aerobic exercise a week. A slow metabolism and lack of cardiovascular exercise can lead to weight gain, and this gets worse as you age. Fight unwanted flab by doing at least 75 minutes of vigorous aerobic exercise each week to rev up your body and burn calories. Activities like bike riding, walking, swimming, skiing, jogging, and rollerblading are all good options.


Improving Your Health

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Visit your doctor. Certain medical issues may be contributing to the buildup of fat in your arms and the rest of your body, including a thyroid problem or diabetes. Your doctor can also test your hormone levels with a simple blood test to see if there is an imbalance. Low testosterone can contribute to weight gain in your arms, thighs, and lower abdomen.

Your doctor may prescribe hormone replacement therapy or suggest lifestyle changes to help raise your testosterone levels.

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Get 7-9 hours of sleep each night. Sleep is a crucial component of fat loss and muscle building, which happens most effectively when your energy consumption is lowered. Aim to get between 7-9 hours of sleep each night by establishing a sleep routine to follow, including a 60-90 minute period to wind down before bed. During this time, shut off your phone and do something relaxing, like reading or meditation.

Getting 7-9 hours of sleep each night will also restore your energy levels enough to improve your workouts the following day.

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Eat a low fat, high protein diet. A lack of protein can lower your testosterone levels, contributing to the buildup of arm fat. A diet that is high in fat can also contribute to arm fat by causing an overall weight gain in your body, arms included. Aim to eat a diet that is high in lean protein and that incorporates lots of vegetables.

Add foods like lean chicken and fish, yogurt, and seeds and legumes to your diet.

Cut out fast food, sugary snacks, and heavy dressings and sauces.

10 Ways to Lose Stubborn Arm Fat

If you’ve ever looked at a photo of yourself with your arms hanging at your side only to realize that your fat upper arms are wider than your body, you’re not alone. Arms are one of the most-cited problem areas, leaving countless people suffering through long sleeves in the summertime to disguise their insecurity, leaving them wondering how to lose arm fat.

Just because you’re not walking around with cut arms just yet doesn’t mean you can’t get there, though. Whether you’re looking to get rid of saggy arms after weight loss, slim your arms after weight gain, or tone excess arm flab that just hasn’t been a priority for you in the gym, these tips will all help you learn how to lose your arm fat.

These 10 evidence-backed diet tips and exercises for how to lose arm fat will have you handing out tickets to the gun show in no time.


Target arm fat with bicep curls.

One of the easiest ways to get rid of arm fat is by toning your arms. To do that, you’ll want to incorporate some bicep curls into your routine. Simply raising and lowering a weight in a 180-degree range of motion, starting with your arm extended along your side, and bringing it up toward your shoulder, can yield serious definition in a hurry. Fortunately, this exercise doesn’t require a fancy gym membership or even special equipment; while it’s not hard to find a set of dumbbells for under $10, you can also use household products, like gallon jugs of water or soup cans to get the same result.


Bulk up your protein intake to increase muscle synthesis.

Toning your arm muscles will certainly get you the definition you seek, but increasing your protein intake will get you there even faster. Research published in The Journal of Nutrition reveals that adding more protein to your diet increased muscle synthesis by as much as 25 percent, meaning that you can build stronger muscles faster, right in the privacy of your own home.


Do dips to define triceps.

Want to see those arms getting leaner in a hurry? Try adding some dips to your routine. While there are resistance machines that can help you tackle this exercise, it’s also easily accomplished using parallel bars or even a sturdy chair at home. With your arms shoulder-width apart by your waist, grip whatever surface you’re dipping on. Bend your elbows at a 90-degree angle, bringing your whole body down, and extend to straighten your arms again. Not only does this help build strong triceps, it can also help you define your pectoral muscles, making your whole upper body look and feel stronger.


Make lat pulldowns part of your routine.

Think you can’t get a good workout while you’re sitting? Think again. In fact, the seated lat pulldown is one of the best exercises for toning those arms in a hurry. Using a pulldown machine, grip the bar and pull to chest level, and then raise again. This exercise makes it easy to build your biceps quickly and helps strengthen and tone your shoulders, which can make your arms look leaner, as well.


Lose arm fat by losing body fat with the help of grapefruit.

The easy answer to how to lose arm fat is to get rid of excess fat on your body. The biggest issue most people face in terms of the appearance of their arms isn’t a lack of muscle definition, it’s excess fat. So if you want to learn how to lose arm fat without gaining muscle, the answer lies within losing overall body fat. This means that what you’re eating is as crucial for fixing the arm fat problem as the amount you’re exercising.

Instead of grabbing an electrolyte drink after your workout, try adding some grapefruit juice to your routine; researchers at Vanderbilt University found that obese study subjects who sipped a half-cup serving of grapefruit juice before meals significantly reduced their weight and BMI when compared to those who drank water instead. Fortunately, when you lose fat, it disappears all over your body, so a few sips of real grapefruit juice —the fresh, no sugar added stuff— can help you ditch those batwings for good.


Incorporate more cardio into your exercise routine.

While building strength will get those arms more defined, cardio is still king when it comes to shedding the fat that’s causing your arms to wiggle. Researchers at Duke University studying 119 overweight, sedentary subjects found that those who stuck to a cardio program lost twice the weight of those who did strength training, despite the fact that the cardio group spent 47 fewer minutes exercising every week than their weight-training peers. So, if you’re ready to make your upper arm fat turn into toned and tight muscle, make sure you’re making time for cardio, too.


Increase your reps.

Not feeling up to heavy lifting? Try doing more reps at a lower weight instead and you’ll be kissing that arm fat goodbye in no time. Researchers at Canada’s McMaster University studied a group of 20-something men over a 12-week period, with half the study subjects lifting heavy weight and doing low reps, and another group lifting lighter weights for higher reps. The Journal of Applied Physiology study found that both groups increased their strength and muscle size by approximately the same amount, so if you’re relatively new to lifting or don’t feel up to hitting the heavy weights just yet, don’t worry; lighter lifts will still help you ditch the fat while gaining muscle tone.


Push-ups will target fat upper arms.

Push-ups aren’t everyone’s cup of tea, but when you’re trying to get rid of that excess arm fat, they’re a pretty killer workout. Push-ups not only tone your biceps and triceps, they’re a great way to build muscle on your chest, making you feel stronger and look leaner in the process. If the thought of doing traditional plank push-ups has you feeling nervous, try doing the same motion at a 45-degree angle against a wall; you’ll get a similar workout, but without the intensity of a traditional push-up.


Tricep presses will help tone back-of-the-arm fat.

That stubborn back-of-the-arm fat is some of the hardest to ditch, but making tricep presses part of your routine can help tone and tighten that area fast. While seated, extend a dumbbell over your head, holding it with both arms. Next, bend your elbows and bring the dumbbell behind you until it’s parallel with your shoulders, straighten your arms and lift the weight, and repeat.


Start your days earlier.

Starting your day with a workout could be the key to getting rid of those jiggly upper arms at record speed. Researchers at Northumbria University found that, among a group of physically active male study subjects, those who hit the gym before eating breakfast burned nearly 20 percent more fat than those who fueled up before exercising. So, if you’re eager to shed that fat fast, a fasting workout can help you achieve those goals right on schedule. When you’re back home post-workout, nourish your muscles with the best breakfast foods for weight loss and you’ll keep your metabolism going strong all day.

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Arm Exercises Without Weights

1. Arm circles

This arm exercise targets your triceps, biceps, and shoulders.

  • While standing straight with your feet flat on the ground and arms extended out to the side at a 90-degree angle to your body, start moving your arms in small, fast circles forward.
  • Do as many rotations as you can and then reverse the motion, doing as many circles as you can in the reverse direction.
  • Take a break and repeat two more times.
  • If you need to sit, make sure your feet are flat on the ground and your back is straight.

You will feel this exercise in your shoulders. You’ll be able to do more revolutions if you keep your abdominal muscles pulled in and tight. If you are just getting started, we recommend using our Restore Stretch & Massage Kit to help relieve tight, knotted muscles in the shoulders and improve flexibility.

2. Tricep dip

  • While sitting on a chair, grip the edge of the seat with your hands and stretch your legs out in front of you.
  • Move your body forward so that your feet are flat, your arms are bent behind you holding you up, and your body is extended above the ground.
  • Slowly raise and lower your body using your triceps.
  • Do three sets of 15.

3. Inverted row

This exercise targets your biceps. I do this exercise on breaks in my office while at work.

  • For this exercise, you need to have something to grab onto that is within your reach while lying flat on the ground. I recommend lying under a coffee table or a sturdy chair.
  • While gripping the edge of the table or chair, pull your upper body up off the ground, hold for a few seconds and lower yourself back down.
  • Do as many as you can, then repeat twice.

This one feels a little unorthodox at first, but, after a few repetitions, you will be able to feel your biceps working.

4. Push-ups

Considered the granddaddy of arm exercises, the push-up is a great way to build upper-arm strength in addition to a stronger core.

To do push-ups correctly, make sure your body is properly aligned:

  • Keep your feet together with your toes pointed down and your hands shoulder-width apart. The entire length of your body should run parallel to the ground. Your hips and back should be flat.
  • This alignment needs to be maintained as you bend your elbows and lower your body to within an inch or so of the floor. For an additional challenge, place a yoga block under each hand as this will deepen the stretch and increase your core workout.
  • Then reverse this motion and repeat.

If push-ups are still new to you, you may want to keep your knees down with your weight on your thighs (not your knees) until you’ve built up enough strength to perform a full push-up.

5. Pull-ups

Pull-ups offer many benefits for your upper body. They are especially useful for strengthening the muscles in your arms, chest, shoulders, and sides of the back. However, you may need a partner to assist you as you raise your body up to the horizontal bar, since pull-ups involve lifting your full body weight.

  • To perform pull-ups correctly, place your hands shoulder-width apart on the horizontal bar.
  • Next, raise your body until your chin is just over the bar’s level.
  • Then ease your body back down and repeat.

6. Plank

Plank pose is part of the Sun Salutation sequence in many forms of yoga, but to tone flabby arms, you can simply hold plank pose or incorporate challenging variations of it.

  • Like a push-up, you will need to position your body horizontal to the ground, but keep your body in this position for 30 seconds or more to work your arms.
  • Make sure your wrists are directly under your shoulders and your back is in a straight line.

To give yourself more of a challenge, lower your elbows to the ground and either clasp your hands together or lay your forearms and hands flat against the ground, using your arm muscles throughout the pose.

7. Downward Dog

Downward dog is another Sun Salutation pose that tones the arms. For this pose, your body will form a reverse V-shape with your heels pressed down or close to the floor and your hands flat on the floor. Ideally, your spine will follow a straight line toward the ground with your hips pressed back. You may need to bend your knees to keep your body in the reverse V-shape.

Use your arms to push your weight back toward your heels and make sure you’re not rounding your back. Just like plank pose, you can give yourself more of a challenge by lowering your forearms to the ground and holding the position.

8. Handstands and Headstands

Handstands and headstands are more than just balancing. Both positions require plenty of upper-arm strength to keep your body upside-down and in proper alignment.

If you’re a novice when it comes to headstands and handstands, you can do both positions against a wall until you work up the strength (and courage) to perform the positions without the wall’s assistance.

In both positions, you’ll also need to use your core muscles, keeping your belly drawn in, to maintain balance.

  • To get in the headstand position, crouch down in front of a wall (cleared of any furniture, hanging pictures, or other obstacles) and clasp your hands together with your elbows about shoulder-width apart.
  • You will position your head between your elbows.
  • Lift your legs up one at a time until they’re both against the wall.
  • Throughout this pose, keep the top of your head off the floor by using your arm muscles in an upward, lifting motion.

For handstands, place your hands on the floor shoulder-width apart, and keep your gaze on the floor as you lift your legs off the floor to the wall. Keep your elbows straight by using your arm strength.

To get out of a handstand or a headstand, take one leg down, followed by the other.

Creating toned arm muscles without using weights takes time and commitment, but by doing these simple arm exercises three to four times a week, combined with a healthy diet, your arm muscles will take on a long, lean, toned look that will have you reaching for your favorite strapless dress for your next night on the town!

We all have parts of our bodies that we’re critical of, and for many people it’s the arms. A lot of us have found ourselves wondering how to lose arm fat and why it’s even there in the first place. Is it something I ate? Is it something I did or didn’t do? What shirt can I wear to hide to cover those parts?

Though there are many ways in which you can improve the appearance of your arms, we need to let you in on a little secret—arm fat is totally normal—especially with regards to women! The reason for this is quite natural, as women have higher levels of estrogen, which means there is a physiological need for some extra fat to remain healthy (actually, a whole 6-11% more fat than men). This fat is particularly useful for women who are expecting, as it ensures that the baby has enough reserves to sustain itself.

But back to why you’re here. While there’s no magic trick for how to get rid of arm fat, there are certainly some ways help you along your way to the defined arms you desire. See it as a form of pottery; you’re looking to shed the excess material before you get into chiseling the fine, intricate details. We’ll go into more detail below.

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How to lose arm fat

Before we get down to the nitty-gritty on how to lose arm fat, let’s touch a bit more on the process of losing weight. As we previously mentioned, it’s more about an overall effort to begin with, rather than trying to lose weight from a specific body party, which is called spot reducing.

In a nutshell, spot reducing doesn’t work. So before it gets you down, just know that this is not a realistic approach for anyone. Spot reduction is a big misconception that still incorrectly holds precedence out there in the world of fitness, but here at 8fit we’re all about the science, and science tells us loud and clear that you can’t pick a spot on your body and work the fat away. The reason for this is that fat cells are stored all over the body, and where it seems like the fat cells gather/congregate is often due to genetics.

So, before you venture into your arm weight-loss attempt, first try to understand your body as a whole, and ask yourself what your goal is, how you can achieve this and is it realistic. Do you really want to lose fat, or do you want to tone-up the muscles in your arm?

Arm weight-loss tips: The reality

If it’s about the fat, then your goal should be to lose weight overall, rather than focus on specific areas. Your best bet is to start with your nutrition. Eating a healthy and balanced diet will maximize your chances for weight loss. If you’re using the 8fit meal plan, then getting the right amount of veggies and whole grains shouldn’t be too much of a problem.

Additionally, make sure you stay active and keep moving to get your cardio up. When working out, focus on bigger muscle groups like the quads, glutes, back, and chest, rather than the smaller muscles like the triceps, or biceps. This will lead to a higher expenditure of energy, which will, in turn, lead to increased fat loss. Once you’ve achieved your desired approximate silhouette, the tips below will help refine your shape further.

Once you’ve reduced your overall body fat, and you notice that you still have that sag around your arms, then it’s time to tone up, as that ‘looseness’ is untoned muscles. Use targeted exercise to tone and sculpt your muscles for shapely arms.

The primary muscle you want to focus on is the tricep, which is the rear part of your upper arm. Strengthening and building muscle in your triceps will promote shapely arms and help you achieve that lean, sculpted look you want.

Best arm exercises without weights

Now that those muscles are uncovered and ready to work on, it’ll be easier for you to see your progress, as the muscles will start to show up through the thinner layer of body fat. Arms are made up of two different muscles—the biceps in the front, and the triceps at the back. The main one to target when toning arms up is the tricep, but working out the bicep at the same time will lend your arms a more balanced structure.

We have some arm and shoulder sculpting workouts, but we’ve got even more you can add to your repertoire.

The following exercises don’t require any weights, which makes them super practical for doing arm workouts at home. Here are a couple directly targeting the triceps:

Dips (with straight legs)

Muscles involved: Triceps, shoulders, upper back

Count: Count one every time you return to the start position


  1. Put your hands on top of the surface with arms extended and shoulders directly above wrists

  2. Keep your legs straight in front of you with your heels on the floor (or do the modification shown above)

  3. Bend your elbows to lower your hips to the floor

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


  • Keep your neck long, shoulders back and down away from ears

  • Keep your core engaged

  • Keep your elbows tight to your body at all times

  • Keep your body close to the chair

Tricep extensions (wall)

Muscles involved: Triceps, shoulders, core

Count: Count one every time you return to the start position


  1. Stand facing a wall, with straight arms, place your hands at chin-level, shoulder-width apart

  2. Engage your core and lower your elbows until your entire forearms touch the wall

  3. Keep your fingers pointing up and elbows pointing down, and lean your body forward against wall

  4. Press into your palms to straighten your arms and push your body back to the start position


  • Keep your neck long, shoulders back and down away from ears

  • Keep your core engaged

  • Keep your hips aligned so your body forms a straight line from the head through to heels

To balance and refine your arm’s overall shape, here are some bicep exercises:

Towel curls

Muscles involved: Biceps, chest, shoulders

Count: Count one every time you return to the start position


  1. Sit upright, loop a towel under the middle of one foot and hold towel ends in each hand

  2. Keep your arms tight to your sides, apply resistance with your leg and your bend arm while directing your hands close to your shoulders

  3. Continue to contract your biceps and lower back down to the start position


  • Keep your neck long, shoulders back and down away from ears

  • Keep your arms tight to sides from the shoulder down to elbow throughout the entire movement

The following exercise is helpful to improve your posture on top of toning up your arms:

Plank (inverted)

Muscles involved: Shoulders, abs, triceps, hamstrings, glutes

Count: Complete for the indicated time


  1. Sit on a mat with your legs extended and heels on the floor

  2. Place your hands directly under shoulders

  3. Lean back on your hands and raise your hips off the floor

  4. Tense every muscle in your body to form a straight line from your head to heels

  5. Hold the position for the indicated time


  • Keep your neck long, shoulders back and down away from ears

  • Don’t sink down into your shoulders

  • Keep your core engaged, hips up and body in a straight line

  • Breathe slow and steady, don’t hold your breath

How’s your form? If your plank doesn’t feel right, check out our in-depth article on how to plank.

Best arm exercises with weights

These two equipment based exercises focus on the triceps:

Standing tricep kickbacks (standing with dumbbell)

Muscles involved: Triceps, abs, lower back, hamstrings

Count: Count one every time you return to the start position


  1. Stand feet hip-width apart holding dumbells in hands

  2. Hinge at the hips until chest is almost parallel to the floor, knees slighly bent,

  3. Bring elbows to 90° bend, arms tight to sides

  4. Extend weights back by straightening arms, squeezing tricep muscles and pausing for a second

  5. Slowly lower weight back down to start position


  • Keep your back straight and neck in line with your spine

  • Keep your shoulders back and down away from ears

  • Make sure to always do the full range of motion

  • Slowly lift with control; 2 seconds up, hold 1 second, 2 seconds down

Want to work your whole body? Try this 18-minute full-body dumbbell workout.

Overhead tricep extension (standing with dumbbell)

Muscles involved: Triceps, shoulders, abs, lower back

Count: Count one every time you return to the start position


  1. Stand with your feet hip-width apart and hold the dumbbells behind your head with elbows bent and tight to your ears

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

  3. Squeeze your tricep muscles at the top of the movement and hold for 1 second

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


  • Keep your back straight and neck in line with your spine

  • Keep your shoulders back and down with your elbows tight to your head

  • Slowly raise and lower the weight and never use momentum

  • The tempo should be 2 seconds down, hold for 1 second, 2 seconds up

Try this workout to sculpt your biceps as well:

Standing bicep curl (standing with dumbbell)

Muscles involved: Biceps, forearms, abs

Count: Count one every time you return to the start position


  1. Stand straight with weight in your hands and arms at your sides

  2. Rotate your forearm do your palms face the front, thumbs facing out

  3. Bend your elbow to lift the weights towards the shoulder

  4. Squeeze your biceps at the top for a second

  5. Lower your hand back down to your sides to the start position


  • Keep your arms tight at your sides.

  • Keep your back and neck straight

  • Raise and lower the weights slowly and never use momentum

  • Tempo, 2 seconds up, hold for 1 second, 2 seconds down

Like using dumbbells? Then check out our eight-minute HIIT workout with weights!

The Best Exercises to Get Rid of Arm Fat

Arm fat-especially along the back of your arms-is a common body complaint among women. Wondering how to get rid of arm fat? Know this: Spot-reducing is not the way to tackle it. Lowering fat stores in one specific area of the body is essentially impossible to accomplish and should not be a part of your fitness regimen. Fighting arm flab requires more than just spot treatment. (Why? Here’s everything you need to know about how to burn fat and build muscle, according to science.)

In order to tone the back of your arms, which is where your triceps muscles are, remember this: Specific exercises to increase your lean muscle mass will get you results, but you must also decrease your body fat to really see those results. So to lose fat in that area (and elsewhere), follow the rules of lasting weight loss: Be sure to eat a healthy balanced diet with proper nutrients; get at least six to eight hours of sleep so that your body can repair, recover, and build muscle; and consistently maintain your exercise program. I also recommend drinking half your body weight in ounces of water daily. (That means if you weigh 100 pounds, you need to drink 50 ounces of water.) Water will help you feel fuller and more alert.

The great news is these six arm exercises don’t only torch your triceps and other muscles in your arms, but they’ll fire up your core, too. Translation: You’ll put more of your body into work mode and burn more calories as a result. Blast through these moves, or add them to your workout routine to help build strong triceps under the arm fat you’re trying to lose.

How it works: Do each exercise back to back with no rest, performing as many repetitions as possible (AMRAP) in 30 seconds. Too easy? Try doing each move for 1 minute.

1. Three-Point Push-Up

A. Start in a modified push-up position with one knee on the floor and the other leg lifted, forming a straight line from head to toe.

B. Bend elbows to 45 degrees to lower torso toward the ground.

C. Press away from floor to return to starting position.

Do AMRAP for 30 seconds. Switch sides, repeat.

2. Kneeling Triceps Press

A. Start in a tabletop position on knees and elbows, forearms pointing straight ahead with palms on the floor and toes tucked.

B. Press into palms to straighten arms while lifting hips and straightening legs until both arms and legs are fully extended.

Do AMRAP for 30 seconds.

3. Plank Arm Circles

A. Start in a high plank position.

B. Extend right arm forward, biceps by ear. Make small circles with the right arm for 15 seconds, switching directions halfway through.

Switch sides; repeat.

4. Plank Lateral Raises

A. Start in a high plank position.

B. Lift a straight right arm out to the side up to shoulder height, parallel to the floor, as if high-fiving the right wall.

C. Return right hand to starting position, then repeat on the left side. Try to keep hips from shifting side to side.

Continue alternating for 30 seconds.

5. Single-Arm Plank Up/Downs

A. Start in high plank position.

B. Lower onto the right elbow, forearm parallel to the front of the mat.

C. Press through forearm to return to starting position.

Repeat for 15 seconds. Switch sides; repeat.

6. Ceiling High-Five

A. Start in a reverse tabletop position with palms and feet flat on the floor, hips lifted parallel to the floor, and fingers pointing backward.

B. Maintaining this position, lift the right hand straight overhead as if high-fiving the ceiling. Return to starting position, then repeat on the left side.

Continue alternating for 30 seconds.

How to reduce arm fat quickly?

1. What causes arm fat?
2. What diet should you follow to lose arm fat?
3. Exercises to lose arm fat
4. FAQs on arm fat
Ah, arm fat. You know what it is. And let’s be honest. We all know we shouldn’t make a big deal of such things (all body types are beautiful, after all). But there is still a moment’s hesitation we all face when it comes to donning a cute spaghetti top or sleeveless dress. If there’s one word to describe arm fat, it would have to be stubborn. And no matter how much you control your diet or cut back on dessert, arm fat still seems to stay. Irritating, right? But before figuring out a way to reduce flabby arms muscles, it’s important to know what leads to the accumulation of arm fat.

What causes arm fat?

If you think you are the only one facing this problem, know that you are not alone. Arm fat is just one of those things caused by the onset of aging. As you grow older, your metabolic rate decreases and if you aren’t following a physically active lifestyle, the excess fat could get stored in your arms.
While there is no definite conclusion yet, some studies conducted have founded that low levels of testosterone can trigger the storage of excess fat in the upper arm region. As women get older, the levels of testosterone in their bodies decrease, making it harder for them to lose flabby arms.
So, this raises the million dollar questions. How to lose flabby arms? Is there a sure shot way to reduce arm fat? In short, yes. Let’s start with what you can eat in order to reduce flabby arms.

What diet should you follow to lose arm fat?

1. Keep count

The first thing to keep in mind while trying to reduce flabby arms is that you need to start watching the amount of calories you consume. Studies say that one needs to burn about 3,500 calories to burn a pound of fat. While the amount seems daunting, there is a simple way to achieve this goal. Try cutting down about 500 calories from your daily diet and over a week, you would be able to burn 3,500 calories. Jot down everything you eat and the calorie content of it, in a notebook, for an easier way to keep track of your consumption.

2. No sugar

This one is obvious, right? Everyone knows things with a high sugar content (yes, sodas, cakes and pastries, we’re looking at you) is bad for health. Sugar on its own is not bad at all but in order to lose flabby arms, one has to cut down food with excessive sugar content. In order to reducing arm fat, make changes to your daily diet to cut back on added sugar. For example, reduce the amount of sugar you add to your cup of coffee or tea, instead of buying canned or bottled juices, make your own fresh fruit juice, instead of sugar loaded breakfast cereals, try porridge of oats and add some fresh fruit for a dash of sweetness.

3. Never skip breakfast

This is the worst thing you can do to yourself if you want to lose flabby arms! Skipping breakfast can lead to you overindulging in food through the day. Instead, eat a proper, wholesome breakfast to start your day on the right note.

4. Include protein

If you are trying to lose flabby arms, it would help to include more protein in your diet. Protein rich food will help you build more muscle and help boost your metabolism, thus helping you burn more calories. Another reason to include more protein in your diet is that it will help you feel full for a longer time, making it easier to not cave into hunger pangs between meals. Remember, the aim is to just up the intake of protein, not limiting your entire diet to just protein. Include more of lean meats, beans, nuts, seeds, seafood and leafy vegetables to lose flabby arms.

Exercises to lose arm fat

If only reducing arm fat were as easy as just controlling your diet. While eating right is one half of the entire process, you have to pay equal attention to exercising as well. Here are some easy exercises to follow for desired results.

1. Weight lifting

1) All you need for this exercise is a standard pair of weights. If you don’t have dumbbells, you can use a bottle of water as a substitute.

2) Stand with your feet shoulder-width apart.
3) Hold the weight with both your hands and lift it above your head. Pay close attention to form. Your arms should be straight.
4) Slowly, lower the weight behind your back.
5) After holding for a couple of seconds, lift the weight above your head again.
While doing this exercise, keep your arms as close to your ears as possible.
Do 3 sets of 20 reps each. Rest for a minute in between each set.

2. Tricep dips

1) Find a suitable chair or bench for this exercise. The height of the chair/bench matters a lot. It has to be at least 2 feet higher than the ground.
2) Sit at the edge of the chair/bench and place your arms behind you or at the edge of the seat. Make sure that the distance between your arms is shoulder-width apart.
3) With your back in an upright position, sit at the very edge of the seat, with your legs stretched out in front of you.
4) Bend your elbows to a 90 degree angle and slowly lower your lower body off the seat and towards the ground.
5) Hold this pose for a few seconds and remember to regulate your breathing. Take a few deep breaths. It will help you maintain the pose without exerting yourself.
6) Straighten your arms again and push your body up again (do not sit on the chair yet).
7) Do 3 sets of 20 reps daily for effective results in reducing arm fat.

3. Bicep curls

1) You will need a pair of weights for this exercise.
2) Stand firmly on the ground, with your feet shoulder width apart. Hold onto one weight in each hand.
3) While grasping the weights, make sure your palms are facing you, with your fingers encircled around the weight.
4) Lift both the weights by bending your elbows and bringing your arms up towards your shoulders.
5) Keep your elbows tucked in closely towards your sides to maintain the right form.
6) After holding for a few seconds, bring down the weights by lowering your arms.
7) Based on level of comfort, do about 2 to 4 sets of 15 or 20 reps each.

4. Push ups

1) This exercise can work great for all those looking to lose flabby arms.
2) Spread a yoga mat on the floor and lie down on your stomach.
3) With your palms facing downwards, rest your hands on the floor.
4) With your hands resting firmly on the ground, lift your body up. Slowly, lower your body again, till your chest is almost touching the ground.
5) Since this exercise requires immense upper body strength, start with doing knee pushups first and then proceed to regular pushups when you get comfortable.
6) Rest your knees on the floor and raise your upper body slowly. Pause for a second and then lower it again till your chest is close to the ground (parallel to it).
7) During this exercise, breathe in on your way down and exhale when you raise your body up.
8) Do 3 reps of 10 sets daily for best results.

5. Side plank with dumbbell raises

1) It is commonly known that planks are a great way to work out your core. A side plank does the same but if you add a pair of dumbbells, you can get two benefits. Not only will you work out your core but your arms as well, and can effectively say goodbye to arm fat.
2) For this exercise, you will need a yoga mat and a dumbbell of whatever weight you are comfortable with. (Keep in mind, a very heavy weight will only lead to you straining so yourself, so, choose wisely).
3) Rest on your elbow, in the side plank position. In order to hold the position right, pay attention to your form, or you may injure yourself. For this exercise, your elbow should be below your shoulder and your feet should be one on top of the other. Grip the dumbbell in your other hand.
4) Slowly raise your hips off the mat in such a way that there is a straight line formed from your shoulders to your ankle.
5) Extend the arm in which you are holding the dumbbell above your shoulder.
6) Next, lower your arm again and rest it in front of your body.
7) Pay attention to your breathing in order to not strain yourself during this exercise. Breathe in as you lift your arm above your shoulder and breathe out as you bring it down again.
8) Repeat these movements at least ten times and then switch sides and follow the steps again.

6. Scissors

1) This exercise is easy to do and requires no weights. You will need just a yoga mat and enough space to move your hands.
2) Spread the mat and stand with your legs apart.
3) Extend your arms towards your sides and keep them straight. This is your starting position.
4) Now, bring your arms towards the front of your body And cross them over in a way that they overlap. (Think of your hands like the blades of a scissor when you cross them over).
5) Return to the position you started in.
6) Repeat this movement and carry on for about 20 minutes.
7) Do this exercise every day for best results.

FAQs on arm fat

Q How to lose arm fat without gaining muscle?

A While using weights are one of the most effective ways of losing arm fat, it comes with the worry of whether your muscles would bulk up. While this is a common concern, building muscles doesn’t happen overnight and takes hours of intensive workout at a gym. If you, however, still concerned, you can lose flabby arms by opting for exercises that don’t include weights. Exercises such as pushups can help in this case, since you will use your own body weight to tone your arms. Tricep dips will also help you lose flabby arms without bulking up. Yoga is another great alternative.

Q How do I get rid of broad shoulder and big upper arm?

A Targeting just your shoulders is hard. An overall decrease in body weight will help your shoulders look less broad. Exercise at least three times a week to lose weight and it could also aid in increasing your metabolism, which in turn aids weight loss. There are, however, some exercises you can do. Front raises will help you. – Stand with a dumb bell in each hand with your arms by your side. – Bend your elbows slightly, extend your arms and raise it to chest level – Hold for a few seconds, then lower your arms again.

Q How long does it take to lose arm fat?

A There is no definite answer to this question since it varies from person to person, the intensity of your exercise regime, the amount of fat you have and on your metabolism. If you stick to a proper diet and exercise well, you might be able to see a difference within a few months.

Q How can I lose fat without weight training?

A Incorporate more of cardio in your regime in order to burn more calories. Walking or jogging can help. Yoga or using a skipping rope can also help you lose fat. Playing a sport is another great way to tone your arms. Besides being fun, Ttennis or squash are great games since they also focus mainly on your arms. Pushups, arm rotation and tricep dips are all examples of exercises without the use of weights.

Q How many calories do I need to lose arm fat?

A Studies say that one needs to burn about 3500 calories to burn a pound of fat. Cut down about 500 calories from your daily diet and in a week, you would be able to burn 3500 calories.
You can also read on How to reduce face fat and your double chin for a perfect jawline.

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Quick & Easy 15 minute Workout for Arm Fat


Last Updated on August 27, 2019

If you want to tighten and tone your arms, this quick and easy workout for arm fat is for you!

I know a lot of women (myself included) want their arms as tiny, tight, and toned as possible. I created this workout with some of the best arm exercises for women so you can get toned arms without adding bulk.

This arm workout really helps get noticeable definition quickly which is very motivating! Everyone I’ve trained with this routine loves the workout. Everyone reports seeing a reduction in the appearance of arm fat and a noticeable difference in muscle tone in their arms after a few sessions. NOTE: Follow my workout instructions below so you can, too.


This arm workout is my go-to routine for women that are self-conscious about going sleeveless. Here’s why I recommend it if you want to tighten and tone your arms, too.

  • This arm workout works because the exercises target all of the major muscle groups in arms, including the biceps, triceps, shoulders, and forearms.
  • Some of the arm exercises also engage the larger back and chest muscle groups. This helps increase heart rate and calorie burn. By increasing heart rate this way you also stimulate the release of ‘feel good’ hormones which so you can finish your workout feeling more energized and positive mentally and emotionally, too!
  • The training strategy (see below in the instructions) used in this workout also helps boost metabolism, so you can burn calories during the workout and continue to burn calories after the workout is over, too.
  • NOTE: You can’t spot reduce fat. But you can spot train arm muscles that build muscle. When you build muscle you get smaller. HINT: That’s what this workout does and why it works.
  • All you need is a set of dumbbells, so you can do this arm workout at home or the gym in about 20 minutes tops.

Quick and Easy Workout for Arm Fat

Pin this arm workout to Pinterest so you’ll have it forever

When you’re done with this workout, leave me a comment and let me know if you felt the burn.

The Fat Burning Arm Exercises

Upright Row Exercise

Stand with your dumbbells in front of you with your palms facing your body. This is your start position. Exhale and pull the weight upward to shoulder height. Keep the weight close to your body as you lift your elbows up and out to the side. Then slowly lower the weight back down to the start position to complete one rep.

Chicken Wings Exercise

Stand with your elbows close to your sides with your arms bent. Your weights should be pointing straight out in front of you, with your wrists facing each other. This is your start position. “Flap” your wings, by drawing your elbows out to the side and up until they’re at shoulder height. Slowly return back down to the start position to complete one rep. Tip: As you’re flapping, keep the weights pointed out in front of you. Only your elbows should move the weights up and down.

Scarecrow Extensions Exercise

Stand with your feet shoulder-width apart. Holding dumbbells, lift your elbows up, until they are in line with your shoulders, with your knuckles facing the floor. This is your start position. Exhale and extend the weights up and out to the side until they’re level with your shoulders. Lower the weights back to the start position, to complete one rep.

Side Curls Exercise

Stand with a dumbbell in each hand, with your palms facing away from you. This is your start position. Bend your arms, at the elbows, curling the weights in towards your shoulders. Pause and then slowly return your arms to the start position to complete one rep.

Front Extensions Exercise

Hold dumbbells in front of your body with palms facing your legs. Keep your arms straight with a slight bend at the elbows. This is your start position. Exhale and lift the dumbbells up in front of you until they’re at shoulder level. Inhale and slowly return the weights back down to the start position to complete one rep.

Back Row Exercise

Stand with your knees slightly bent, holding dumbbells. Keeping your back flat, bend forward at your hips at a 45-degree angle. Bring your weights down in front of you with your wrists facing each other. This is your start position. Exhale and pull the weights up towards your chest, lifting your elbows up and back as far as you can. Reverse the movement and return to start position to complete one rep. Tip: Keep your elbows close to your body and squeeze your shoulder blades together at the top of the movement.
Here’s the workout again.

Pin this arm workout to Pinterest so you’ll have it forever

How to Do this Fat Burning Arm Workout

  • Start with 5-pound dumbbells.
  • Do each exercise 15 times. If you didn’t ‘feel the burn’ during reps 10-15 bump the weight up! When you’re using the right weight you’ll feel the burn in your arm muscles.
  • When you’re finished with the first exercise, immediately start the next exercise and repeat.
  • Quickly move from one exercise to the next exercise. You’ll have to adjust weight as you do, but you’ll be doing 15 reps for each exercise.
  • When you’re finished with all of the exercises you will have completed 1 full round or set.
  • Do 4 full sets of all 6 exercises to complete this arm workout.
  • Do this arm workout routine 2 times a week. You can do this arm exercise routine twice, but I’m recommending this arm workout for women. (These workouts work well together)


  • You may find that some exercises are harder than others. You’ll have to adjust weight as you change exercises. For example, upright rows use more muscle so you may need 10 pounds. Scarecrow extensions isolate the triceps and because you’re using less muscles you may need to drop down to 5 pounds.
  • So if you didn’t feel the burn with 5 pounds – that means it’s too easy! Bump the weight up to 7.5 or 8 pounds instead. Add weight until you feel the burn. I recommend maxing out the weight at 15 pounds.
  • Avoid resting between the exercises. Always take a break if you need to but avoiding a break keeps your heart rate up which helps burn more fat.
  • “Abs are made in the Kitchen” and you can’t out exercise your diet. That means, you won’t be able to see definition pop if you’re not following a nutrition plan, too!
  • To burn the most fat possible, add this arm workout onto my fat burning Total Transformation Program. I create my programs so that food works with my workouts, which helps you get noticeable results a lot faster.

Results using my Total Transformation Program

Woohoo! That’s it! You can do this!

I’d love to hear from you. Leave me a comment and let me know if you felt your arms burning and which exercise is your favorite. I love hearing what you think.

Big love

Your Coach and Biggest Cheerleader


PS. If you loved this workout, sign up to be a VIP! As a VIP, you’ll get my latest workout(s) and trainings delivered straight to your inbox. You’ll also get access to the VIP Section – a secret part of my site stocked with free resources, recipe books, cheat sheets and other goodies that boost the metabolism and burn fat. It’s free! Sign up here.

Here are some of my other popular arm workouts. I think you’ll find these helpful::

  • Arm Workout for Women
  • The Best Bicep Exercises for Women
  • Tricep Workout Routine
  • How to Lose Arm Fat

How To Lose Arm Fat Quickly And Easily From Home Without Gaining Muscle

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So, you hate your arm fat. You want to get rid of it, right? Don’t worry – I’m here to help.

The only problem is, you can’t get rid of fat from just one single area on your body… just like you can’t get rid of only stomach fat. This type of “spot reducing” would be ideal, but it’s just not how our bodies work.

However, you can get rid of arm fat if you put in the effort towards full-body fat loss. This article explains how to do just that, and how to do it quickly!

more: 6 Easy Ways To Lose Belly Fat At Home

How To Quickly And Easily Get Rid Of Your Arm Fat

Quickly getting rid of arm fat is easy when you know what to do and you have the right expectations. First of all, it’s important to remember that you can’t specifically target the fat on your arms over other types of fat on your body. However, when you eat right and do the right exercises you burn fat quickly, which melts the fat off all over your body and leaves your arms looking great. Make sure to run a caloric deficit of 500 calories per day and add whole, unprocessed foods to your diet and you will get the arms you want.

Where Does Arm Fat Come From?

Fat gets distributed throughout your body.

Genes tell the fat where to go and how it will be distributed.

That’s why everyone has different “trouble spots,” places where they struggle to get rid of fat.

more: Want To Know What To Eat To Lose Weight? Read This Article!

So How Do You Get Rid Of Arm Fat?

You can get rid of arm fat through healthy diet, and good exercise.

Your body fat percentage goes down the fastest by doing those two things.

Your arm fat will also go down accordingly if you eat healthy and exercise frequently.

So What Should Your Diet Be?

Eat more veggies!

Eating more veggies boosts your metabolism which will help you burn more calories throughout the day. Also, vegetables are low in calories and full of fiber.

more: The Best Way To Get A Flat Belly In 4 Weeks

Eat less meat. Meat has more fat in it compared to other foods, and it is also pretty high in calories. If you improve your diet, you can decrease the amount of fat on your body.

If you eat unhealthy, you will only build up fat on your body. Bad places to have fat on your body include arms, stomach, thighs, neck, and back.

What Should You Avoid Eating?

There are bad and good foods to eat. Bad foods include processed foods such as baked goods, pre made meals, and fast food.

Things like cookies, cakes, burgers, fries, chicken nuggets, ice cream, etc. will make you gain lots of weight.

more: The Best Ways To Lose Stomach Fat Are Revealed Here, Keep Reading To Find Out…

If you give these unhealthy processed foods up, your body fat will melt off.

What Kind Of Exercise Works Best?

Exercise combined with proper diet melts fat off your body incredibly quickly.

If you want to lose arm fat, just doing arm exercises alone will not work. You need to do a mix of work outs to exercise your entire body, this is very important.

Doing a mix of exercises will boost your metabolism. You have to exercise every day to see results.

When you build lean muscle, it burns calories and fat for you even when you are doing nothing!

more: The Scientifically Proven Best Exercises To Get Toned Arms

What’s The Best Diet To Follow To Get Rid Of Arm Fat?

You should cut out refined carbs from your diet. These include sugar, white bread, white pasta, etc.

Also cut out sugary drinks such as soda pop, and juices too unless they are made from 100% fruit.

If you eat before bed, don’t do that anymore. Try to finish eating a few hours before bed so your body has time to digest what you eat.

Do not skip breakfast! Breakfast is super important. If you skip breakfast, you are more likely to binge later on in the day. Make sure to have a nourishing breakfast to give you lots of energy.

Drink lots of water! Water helps with digestion and helps with weight loss too.

Try to focus on relaxation and low stress. Stress can cause weight gain. Stop eating fast food, and don’t drink soda.

Avoid processed foods because they have no nutrition. For example, in a McDonalds burger there isn’t any real food! It is full of chemicals and preservatives that harm your body and cause weight gain.

more: The Easiest Natural Ways To Lose Belly Fat In 1 Week

The “bread” on the burger isn’t even real bread, it has so many additives and you won’t find real foods in it.

Basically, fast food doesn’t have any real ingredients in it! It is full of chemicals, preservatives, and additives that make you gain weight. It is just empty calories.

How To Feel Full So You Don’t Overeat And Lose Weight

Keeping yourself busy is very important and can help you forget about food.

Quit watching tv! This will only make you crave junk food whenever you see commercials.

Keep yourself active and busy by taking your dog for walks, doing schoolwork, reading, writing, drawing, or any hobbies that you have.

Eating soups more often helps you lose weight because it is so hydrating and low in calories. Eat more protein to keep you fuller.

Examples of protein are lean meats, beans, nuts, seeds, and legumes. Making things such as chili and lentil soups is great.

Add Fruits And Veggies To Your Diet

You body craves food because it needs nutrients.

Fruits and vegetables have all the vitamins, minerals, and nutrients that our bodies need. They are full of fiber which helps you lose weight, and keeps you full too.

more: 5 Ways To Reduce Arm Fat

Do You Recommend Liposuction?

No! It is extremely expensive, and a major surgery to have.

If you are dead set on it, go to the best doctor that you can find.

But really you can lose the arm fat yourself so much safer and without spending thousands of dollars if you follow the simple directions and tips given in this article.

What are the best arm exercises?

Wouldn’t it be nice to walk into a clothing store and buy any top that you want? If you have arm fat, chances are you can’t do that.

These are the best exercises to get rid of that pesky arm fat, and they only take a few minutes a day!

Triceps, the muscles under those bat wings, are a great place to start. You can work them out with a dumbbell.

more: How To Burn Arm Fat Fast

To do this, stand up and hold one dumbbell with both hands behind your head, with your upper arms pointing straight up. Raise the dumbbell by curling your elbows and slowly lower it back after a short pause. Repeat this process. Your upper arms should remain still throughout.

Biceps are another great area to exercise. Doing bicep curls are very effective.

more: Take The Quiz – Do You Know The Unique Veggies That Burn Abdominal Fat?

Simply hold the dumbbell in one hand, then with your wrist facing up, bring that dumbbell to your chest. Switch arms and then repeat.

An amazing full arm exercise is jump rope. Get a jump rope, and start skipping. Your arm is being exercised by lifting the rope above your head each time you jump.

Q & A: The Most Common Questions About Losing Arm Fat Fast

How do I burn arm fat as fast as possible?

Try to do 45+ minutes of cardio at least 5 days out of the week.

Jump rope is an amazing cardio that swings your arms and reduces arm fat while working out other parts of your body at the same time.

How do I burn arm fat at home?

Do pushups! Pushups are the best exercise to do at home to burn arm fat.

Boxing is also a great exercise to lose arm fat. Additionally, you can get rid of armpit fat with pull-ups.

more: How To Burn Arm Fat With This Arm Workout

What if I want to burn arm fat but keep my breasts?

Do exercises on shoulders, triceps, and biceps to burn arm fat while still keeping your breasts. Dumbbell exercises are great.

Eat a healthy, and balanced diet avoiding processed food and fast food. Drink lots of water too!

How do I burn arm fat without gaining muscle?

Even when you strength train, the fat on your arms will go away first before you ever start to see any definition from your muscles.

Building some muscle underneath the fat will actually help the fat burn faster. If bulk is what you are worried about, it’s best to use lighter weights and do more repetitions.

This way you are burning more calories through cardio, and strengthening the muscle.

Follow the directions and tips in this article and you will lose arm fat as fast as possible, much faster than you expected!

Rid of arm fat

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