When you think about upper body workouts, there’s a good chance that heavy dumbbells and cable machines come to mind. Even though it’s not entirely feasible to step into the gym for a while, it’s still realistic to come out on the other side of quarantine with stronger biceps and triceps. In fact, you can get an incredible at-home arm workout without ever picking up a dumbbell or kettlebell.
The best part is, you can do a complete at-home arm workout in just 12 minutes.
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What You Need for an At Home Arm Workout
You can do a complete upper body workout even if you have no exercise gear whatsoever. The only equipment you need is your bodyweight, a sturdy box, small table, or step, and two weighted items you can grip. In this video, Brian used handled milk jugs because he can fill them with water to increase resistance, or pour water out to lighten the load.
At Home Arm EMOM Workout (All Fitness Levels)
Today, we’ll do a quick but challenging cycle of 6 moves, EMOM style, which stands for Every Minute On the Minute. We’ll set a 12-minute timer and move through the exercises at the minute mark. Moves in today’s lineup include:
- Handstand push-ups
- Tricep dips
- Bicep curls
- Tricep extensions
- Lateral raises
- Narrow push-ups
This workout was designed to adapt to your individual fitness level. The video below offers modifications for each move to make the workout easier or more challenging.
Variation: No Equipment Arm Microworkouts
My favorite way to do no-equipment workouts is to split them up as individual microworkouts. If I have a long stretch of desk work ahead of me, I’ll get up every hour or so and rep out a set of a movement, and at the end of the day, my efforts add up to a full upper body routine. Microworkouts are a great way to keep up your fitness no matter what your days have in store. If you’re interested in elevating your heart rate, though, consider doing the full twelve minute workout contiguously.
Clear a small space, press play, and let us know what you think.