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The Best Fat Burning Arm Workout Routine

There’s no shame in admitting that you have a little arm fat. Flabby arms are normal. But, if you want to tone them up, then we recommend our best Fat Burning Arm Workout Routine.

If you’re struggling to get it off, don’t worry, you’re not alone. Many others struggle to lose this specific fat storage. You might even be wondering why it seems like your arms are the hardest area to lose weight, again there’s no need to worry.

That’s perfectly normal. Arm fats are a lot harder to lose than others.

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If you are looking to lose some of the excess skin in your arms, then there are some workouts you can try out. Exercise is the most effective way there is to burn off this excess skin, and just like everything else, if you do it regularly enough, you’ll begin to see results.

Fat Burning Arm Workout Routine

If you look online, you’re likely to find a lot of the same kind of exercises. There’s nothing wrong with doing these, just make sure to start off slow and pick the one that is right for you.

Don’t head straight into high repetition workouts that will just lead you getting so exhausted that you don’t take it up again the next day. Anything you do will help, just make sure to scale it up little by little as you go.

There’s nothing wrong with baby steps, so do what you can.

Push Ups


This is something you are probably familiar with, this isn’t something that is just for your arms alone, although that is a part of it.

It’s a type of resistance exercises that can be performed wherever you choose. Push-ups can not only help you burn the fat in your arms but also tone your stomach by making use of your core.

Some people have a harder time doing this than others, and you might not be able to do more than a couple at a time to start, but there are other alternatives as well. If you’re really struggling, you can start with the knee push-ups.

This will tone your arm without you having to worry about remaining balanced on your hands and toes, which is not something everyone can do to begin with. Work yourself up to 3 sets of 10 repetitions that you can do every day, and you’re golden.

Chair Dips

This would require for you to have some kind of chair or any steady surface to sit on really. This is what you’re going to use to support your weight, as you follow through with the exercise.

Much like push-ups, this is a resistance exercise that requires you to bend your elbows in order to lower your body whilst keeping your hands on the chair behind you. Bend your knees and keep your legs straightened as you put yourself back into the starting position.

This exercise is not only effective for toning your triceps but your back muscles as well. It will not be very comfortable or effective if the chair is too low or too high. Get something that is around 2 feet tall. Work yourself up to 3 sets of around 20 repetitions per day,

Bicep Curls

Much like the chair dips, this fat burning arm workout requires an accessory. Although rather than a chair, this one involves weights.

Get into the proper position to start off, keeping your feet shoulder-width apart with one weight in each hand. This is what you’re going to use as a resistance as you bend your elbows to bring the back of your arm up to your shoulders. Work one hand at a time, and take it slow.

This is a good way to tone your arms, most specifically your biceps. If you work your way up to 3 sets of around 10 repetitions, then you’re good to go.

Arm Circles

This is a lot like bicep curls, in that it requires for you to stand shoulder-width apart. You can throw in weights as well, but it’s not necessary. Also, although I mentioned having to stand, this is an exercise that can also be effectively done sitting down.

This is one of the simpler ones to do. Just hold your arms straight out, pointing opposite from your body, and move them in a circular motion. Finish a whole set moving forward and then continue with some backward circle motions.

For such a simple exercise, this can really help you with toning your upper-body. From your arms, to your shoulders, and even your back muscles.


This cardio exercise is a lot like what its name suggests, it’s an exercise that requires you to move your arms much like a scissor.

Hold your arms in front of you, keeping them straight and at the same height as your shoulders. The next movement involves stretching your arms to the side, mimicking the movement of an opening scissor.

Moving your arm back to your front requires you to overlap one arm with another interchangeably. Again, much like a scissor, except it is a closed one this time.

This is a really good way to lose excess fat in your arms. Work yourself up to 3 sets of around 10 repetitions per day in order to get the best results.

The Workout:

  • 20 Scissors
  • 20 Push Ups
  • 20 Chair Dips
  • 20 Bicep Curls 
  • 20 Arm Circles

Repeat a minimum of 3 times and rest for a maximum of 45 seconds between each set. Use lower weight dumbbells. 


As mentioned, arm fat isn’t something you should worry about too much. It’s a fairly stubborn fat storage that tends to be stubborner than any of the other fatty areas in your body.

However, if you stick to a routine and slowly work yourself up, then you’ll do just fine. It might take a little longer than everything else, but trust that it will happen.

If you want quick results, then intensify your sets and or repetitions, but make sure to do it slowly. There’s no reason to rush, you’ll feel a lot better if you take it nice and slow. If you find yourself not having enough time because of your schedule, then consider dispersing the workout throughout the day.

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