5-Minute Arm Workout
- Time
- 5:00
- Level
- All levels
- Equipment
- None. A sturdy chair for dips.
No dumbbells needed. These moves use your own body weight to work the shoulders, the backs of the arms, and the chest, with a short burnout of arm circles at the end.
Biceps are hard to train without something to pull, so this routine leans on pushing. If you have weights, try the dumbbell workout instead.
Arm circles, forward
Arms straight out to the sides. Small circles, growing bigger.
0:30
Next: Arm circles, backward
The routine
- 30s
Arm circles, forward
Arms straight out to the sides. Small circles, growing bigger.
- 30s
Arm circles, backward
Reverse. Keep shoulders down, away from the ears.
- 40s
Push-ups
Hands under shoulders, body in one line. Lower the chest, not the hips.
Easier: Hands on a wall, counter or knees down.
- 15s
Rest
Breathe. Shake out whatever just worked.
- 40s
Chair dips
Hands on the chair edge, fingers forward. Bend elbows straight back.
Easier: Keep knees bent and feet close.
- 40s
Plank shoulder taps
Feet wide. Tap the opposite shoulder without rocking the hips.
Easier: From the knees.
- 15s
Rest
Breathe. Shake out whatever just worked.
- 40s
Pike push-ups
Hips high, head moves toward the floor between your hands.
Easier: Hold the pike and shift weight into the hands.
- 30s
Diamond push-ups
Hands close under the chest. Elbows brush the ribs.
Easier: Knees down or hands on a counter.
- 20s
Overhead arm pulses
Arms straight overhead, small fast pulses upward. Finish strong.
Tips
- Quality over count. Five clean push-ups beat fifteen with sagging hips.
- Dips can irritate the front of the shoulder. If they do, swap in more push-ups.
Questions
Can you tone arms in 5 minutes a day?
You can build strength in 5 minutes a day, which is what 'toning' really means. Muscle shows more as body fat comes down, which is mostly about food and overall activity.
What if I can't do a push-up?
Do them against a wall or kitchen counter. The higher your hands, the easier it is. Lower the surface as you get stronger.
Got another five minutes?
Why five minutes at a time works: movement snacks.