Toned Arms Workout (No Weights)
Eight moves, twice through. Push-ups on your knees, shoulders, triceps and upper back, so your arms look and feel stronger from every side, without a single dumbbell.
15:40Time
8×2Moves
40/20Work / rest (s)
2Floor trips
The workout
40 seconds on, 20 seconds off. Go through the list 2 times; round 2 starts at 8:00. No equipment.
- 01Punch up jacks0:00–0:40Standing · jumpMedium
- Down to the floor
- 02Knee push-ups1:00–1:40Plank / all foursEasy
- 03Plank shoulder taps2:00–2:40Plank / all foursMedium
- 04Pike push-ups3:00–3:40Plank / all foursMedium
- 05High plank arm raises4:00–4:40Plank / all foursMedium
- 06Superwoman arm raises5:00–5:40Face downEasy
- 07Swimmers6:00–6:40Face downEasy
- 08Floor tricep dips7:00–7:40SeatedMedium
Why it's in this order
Arms and core take turns: every push-up or dip is followed by a plank or back move that uses your arms differently, so you can keep good form.
Superwoman raises and swimmers work the upper back, which is the half of arm and shoulder shape most workouts skip.
Knee push-ups keep it beginner-friendly. Once you can do all 40 seconds, swap them for full push-ups.
- 2 trips to the floor in 2 rounds: one per round, starting at move 2.
- The same muscle group never comes up more than twice in a row.
- 2 jumping moves, and never two in a row.
- It opens with Punch up jacks, an easier move, and closes with Floor tricep dips.
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