penny barnshaw garage fitness girl

Arm Workouts: How to Get a Toned Upper Body at Home


The most effective way to get lean, strong arms is by using either bodyweight or equipment like dumbbells to build the arm and shoulder muscles, while at the same time reducing excess sugar and highly-processed foods from your diet to shed fat. 

It’s both the combination of increased muscle plus the reduction in body fat that’s going to get you that toned, shredded look you’re after. Luckily, a gym membership is not required and you can get sculpted arms and sexy shoulders in the privacy of your own home. 

Ready to get started? I’ve chosen 5 workouts ranging from 15-minutes to 40-minutes to help you achieve your upper body goals. And yes, even the 15-minute workout will make a difference, keep it as a go-to so you can maintain consistency even on your super-busy weeks. 

The workouts below are great for arm and upper body toning for anyone at any fitness level. Just make sure that you slowly start lifting a little heavier as you grow stronger, while always maintaining proper form. 

40-Min Upper Body HIIT Workout | For Strong Toned Arms 

Want to know how to get toned arms and a strong upper body? Try this upper body HIIT workout with dumbbells designed to help you build your muscles and torch calories fast. This workout is not for the faint-hearted! We’ll be doing 2 circuits of 10 supersets and finish off with an AMRAP with as many push-ups as possible. Don’t say I didn’t warn you! 🔥

30-Min Upper Body HIIT and Strength | Shape & Tone 

Sculpt sexy shoulders, tone your arms, build a strong back and torch calories with this 30 minute fat burning upper body HIIT. There are 6 supersets that make up this super-effective workout. We’ll be completing each superset 3 x through, with 30 seconds work and 10 seconds rest. Let’s do this! 💪

30-Min Upper Body Supersets | Dumbbell & Resistance Band Workout

Build lean muscle and a strong upper body with this supersets workout you can do in under 30 minutes. There are 6 supersets that make up this intense workout. We’ll complete each superset 2 x through with 40 seconds work and 20 seconds rest before moving onto the next. Plus at the end of superset 3 and 6, we’ll be completing a push-up AMRAP. Grab your dumbbells and a resistance band and get started! 🔥

20-Min Upper Body Dumbbell Circuit 

Want an upper body dumbbell workout you can do in only 20-minutes? This workout has been designed so that you get maximum results in a short amount of time to build your upper body strength, for toned arms and shoulders. Grab your dumbbells and expect to work up a sweat. 💪

15-Minute Upper Body Workout with Weights

Build upper body strength and target your shoulders, triceps & biceps, with this dumbbell workout you can do at home. This 15 minute workout is the perfect workout for when you’re super-short on time and want a complete upper body workout. For advanced fitness levels, it can also be added to the end of a cardio routine for some extra arm-gains. 🔥

If you enjoyed these follow-along workout videos make sure you subscribe to my YouTube channel and tick the notification bell, so you never miss a new workout. You can also sign up for workout calendars that I send out every month. 

Happy Training! 

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