Arm Toning, Fat-Burning FREE Workout

Whether you’re a gym bunny or a fitness-phobe, it can be difficult to find the time (and motivation) to hit the gym… But those bodies aren’t going to shape themselves! Your arms can be tough to tone at the best of times but now there’s no excuse; this workout can be done anytime and anywhere, and it’s going to work your biceps, triceps, shoulders AND core!

All you need to complete the workout is a little space (your garden would be perfect!), a bench, chair or step, and some small hand weights (you can use bottles of water or soup tins instead of weights!) Repeat 2-3 times through, as fast as you can, and take short breaks as needed.


Squat + Front Raise x 15 reps

This move works your legs, bum and tum whilst toning your shoulders too. Start with your feet shoulder width apart and as you squat down, raise your weights out in front of you. Pushing through your heels to come back up to standing, squeeze your bum and lower the weights back down – this is one rep.



Press Ups x 15 reps

To tone your chest, arms and tummy, the press up can be performed from the knees for an easier move. Place your hands shoulder-width apart and lower your chest to the floor (or bench), bending your elbows. Come as low as possible before pushing your weight back through your hands to come back to your start point; again, this is one rep.




Tricep Dips x 15 reps

Dip your bingo wings away with this more advanced arm-toning exercise. Begin sat on a bench (or step) and put your hands either side of your thighs. Shift your weight away from the edge of the bench and, bending your elbows, lower your torso down toward the floor until your upper arms are parallel to the floor. Push back up through your hands, straightening out your arms.

*Top Tip: The straighter your legs are, the harder this will be; for beginners, start with bent knees and your feet flat on the floor*




Squat + Press x 20 reps

This high-energy move will tone your lower body, burn lots of calories and work your arms at the same time. Begin with your weights at shoulder level and squat down as low as possible. As you return to standing, push the weights high above your head, straightening your arms to complete one rep.




Weighted Plank Rows x 12-16 reps (6-8 per side)

This advanced move will strengthen your whole core, tone your tummy and work those arms too. Hold the weights in your hands and place them underneath your shoulders, keeping a straight back. Lift the weights (one at a time) by bending your elbows. Keep your tummy pulled in tight to stabilise your body and return the weight to the starting point – this is one rep.  

*Top Tip: For beginners, perform the move from your knees, or do without using the weights*


Star Jumps x 50 reps

This aerobic move works to raise your heart rate and burn plenty of calories (if you do them quickly enough!) Complete 50 reps, as fast as you can, and then start the whole workout again!


 CWF Arm-Toning Workout At A Glance:
Squat + Front Raise 15 reps
Press Ups 15 reps
Tricep Dips 15 reps
Squat + Press 20 reps
Plank Rows 12-16 reps
Star Jumps 50 reps
Repeat 2-3 times, as fast as you can


Sam Neades – Owner & Head Coach – Cheltenham Women’s Fitness

[As originally featured on]