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20 minArmsBodyweight~168 cal

20-Minute Arms Workout

An effective 20-minute arms workout with no equipment needed. Perfect for all fitness levels.

4
Exercises
20
Minutes
~168
Calories
intermediate
Level

Warm-up (5 minutes)

  • Light jogging or marching in place (2 min)
  • Arm circles (30 seconds each direction)
  • Leg swings (10 each leg)
  • Hip circles (10 each direction)

Main Workout (4 exercises)

1

Diamond Push-Ups

3 sets10-12 reps45s rest
2

Tricep Dips

3 sets10-15 reps45s rest
3

Chin-Ups

3 sets6-10 reps60s rest
4

Plank to Push-Up

3 sets8-10 reps45s rest

Cool-down (5 minutes)

  • Static stretches for worked muscles (30s each)
  • Deep breathing exercises
  • Light walking to lower heart rate

Pro Tips

  • Focus on proper form over speed
  • Stay hydrated throughout
  • Rest as needed between sets
  • Listen to your body and modify as needed
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Common Questions About This Workout

How many calories does this 20-minute workout burn?
This workout burns approximately 168 calories, though this can vary based on your weight, intensity, and fitness level.
Can beginners do this arms workout?
Yes, you can modify this workout for your fitness level. Reduce the number of sets, take longer rest periods, or swap exercises for easier variations.
How often should I do this workout?
For optimal results, do this workout 2-3 times per week with at least one rest day between sessions to allow for muscle recovery.

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