How to Lose Arm Fat Fast? Best Exercises without Dumbbells

If you're overweight, there are many diet plans to lose weight and the GM Diet program is one of such kind. Losing overall weight may not be that simple, but it is not that tough too. The weight loss is a pure science: Increase physical activity & decrease the intake of calories through foods.

However, losing weight in particular or selective places is very difficult and it won't be possible through the diet programs. One such problematic area is the arm. Losing arm fat is not that difficult if your practice these arm toning exercises regularly.

How to Lose Weight in your Arms Fast?


This 'arm fat' problem is very common these days in both boys and girls. Girls want to look fab with toned and slim arms while guys like to show-off their huge muscles. These saggy arms make your arms look much bigger and so you won't be able to go sleeveless or carry them in a slim fit dress.

Also see: Best Cardio workouts without equipment.

Best Exercises to Lose Arm Fat Fast without Dumbbells


The fat stored in your arm region is very tough to lose through dieting. You'll need to perform some targeted exercises to reduce upper arm fat. In this article, we have discussed the best workouts to tone your arm muscles.

1.Lifting Weights

Arm Toning Workouts in Office chair to Burn Arm Fat
Image: about.com
You can either use the light weight dumbbells (1kg) or simply pick up a 2 liter water or drink bottle to perform this weight lift exercise. Do ensure that you're not using weights beyond your capability; else you'll end up with muscle pains.

By keeping your arms straight, lift the weights or bottle with your hands over your head. This will be your starting position. From there, lower and bring the weights up behind your back. Try to do at least 3 sets comprising 20 repetitions each. You can take 1 min rest between the sets.

P.S: With experience, you can increase the weights as well as the sets for maximum results. This special workout is very effective in getting rid of your arm fat.

2.Scissors

Hand Scissors to Lose Weight in your Arms
Image: womenshealthmag.com
This particular exercise is one of the fastest ways to lose arm fat. As the name resembles, you'll need to move your hands like how the scissor works.

Stand straight and lift both of your hands to your shoulder height. Move your hands to their appropriate sides and bring them back to your front by overlapping the left hand with the right one, just like the scissor. Next time, overlap your right hand with the left one. Try to perform this workout for at least 30 times daily for best results.

3.Arm Press with a Twist

Lose Arm Fat with Arm Press with a Twist
Img credit: womenshealthmag.com
Start with a 1kg weights or 2 liter water bottle in your right hand, arms bent in the shape of a wide 'W'. Straighten & extend your right arm up, twisting it in such a way that your palm faces the ground. Go back to the starting position. This particular exercise targets biceps and shoulders, thus helps you in eliminating fat arms. Try to perform 3 sets of 10 reps each and then switch to the other sides.

4.Chair Dips

Triceps Exercise to Burn Arm Fat
In order to perform this exercise, you'll need either a bed or strong chair or anything that is strong and is good on the ground. Don't choose soft items like Sofa for this workout as they will make it hard to perform this arm toning exercise.

Make sure you've enough space in front of the item in order to perform this exercise. By keeping your arms, shoulder width apart, face your body away from the item. Next, place your hands on it and move few steps away from the item (chair or bed). This will be your starting position. Now, push yourself down by bending the hands, aiming to touch the ground. Return back to your normal position. Try to do at least 3 sets of 20 repetitions each.

5.Regular Push Ups

Hand Push ups to Lose Arm Fat
Like you already know, these are the regular push up exercises which you'll have to perform on the ground with your hands in front of you. If you're a beginner, you can use your knees and hands to perform this exercise. Once you've gained some experience, you can then use your hands and toes.

This exercise will help in strengthening your muscle to the maximum. Try to do at least 3 to 4 sets of 10 repetitions each for best results.

6.Counter Push Ups

Counter Pushups for Losing Arm Fat
Img: woman.thenest.com
In this exercise, you should use either a table or counter with strong surface. Instead of doing push ups on the ground with the floor as the support, you'll have to lean your body with your hands on the item to perform this workout. Like the other exercises, you'll need to perform 3 sets of 20 reps each.

All the above mentioned arm toning exercises give you the best results when performed daily without fail. It is definitely possible to lose arm fat in just a week if you dedicate at least 30 minutes of your time to perform these arm fat burning exercises daily.

Note: With experience, you can increase the sets as well as the weights and maximize your results.

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