Building your upper body strength can help you lose fat on your arms. The more muscles you have, the faster your body burns fat each time you exercise. By toning your upper arm muscles, you can replace the fat on your arms with lean muscle mass. Talk to your doctor before beginning a new exercise routine. Consider joining a gym so that you have access to weights while you are working on toning your arms. A personal trainer can help customize a workout plan to meet your fat-burning goals.
Step 1
Try an arm-toning workout called the aerocross. Stand tall with a jump rope in your hands. Skip over the rope as you would normally, then lift your arms out straight to each side. Make large circles with your arms in a forward direction as you skip. Continue this move for 60 seconds.
Step 2
Tone your arms with some boxing moves. Stand tall with a 1- or 2-lb. weight in each hand. Lift your right arm up straight overhead in a punching motion, then quickly bring it back down. Repeat on the left, then continue to repeat on each side for 60 seconds.
Step 3
Build your biceps muscles and burn upper arm fat by performing hammer curls. Stand tall with a dumbbell in each hand, hanging your arms by your sides, palms facing inward. Slowly curl your arms up, bending your elbows and bringing the weights forward and up toward your chest. Lower the weights down slowly and repeat, performing three sets of eight to 12 repetitions.
Step 4
Burn fat on the backs of your upper arms by building your triceps muscles. Stand with your right leg in front of you and your left leg back so your feet are about 3 feet apart. Place your right hand on your right thigh and lean your body slightly out and over your right leg. With a dumbbell in your left hand, bend your left arm so that your hand is close to your chest. Slowly straighten your left arm and bring it behind your body so that your hand is pointing behind you. Return to your starting position. Perform three sets of eight to 12 repetitions on each side.
Things You'll Need
- Jump rope
- Dumbbells
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