The Only 10-Minute Toned Arms Workout You Need


Arm day is vital to keeping your entire body in shape. This 10-minute workout will tone your arms and get the gains you want. 

If you’re looking for a quick and easy way to tone your arms, this 10-minute toned arms workout is just what you need. This workout targets your arms’ muscles, helping you quickly achieve toned and defined arms. 

With this routine, you can build strength and definition with minimal effort. Plus, it’s an effective way to increase your heart rate while building muscle. If you’re ready for a toned arms workout, look no further! We’ve got the workout you need. 

1. Arm Circles60 secs

Arm Circles

Arm circles are no joke. In just 60 seconds, you can start feeling the burn and see results! You can target all arms and shoulder muscles with arm circles from multiple angles. To do arm circles, stand with your feet hip-distance apart. You can do this with or without weights

Rotate your arms outward and upward at a comfortable pace, creating circles with your hands as you rotate around the front of your body for 60 seconds. Then switch to rotating around the right side of your body for 60 seconds and repeat twice more, then switch sides again and repeat three times altogether for one full round of arm circles. That’s one set!

2. Tricep Dips60 secs

Tricep Dips

Tricep dips will help you tone your arms and strengthen your tricep muscles. This exercise targets the three muscles at the back of your upper arm: the long head, lateral head, and medial head. This simple move everyone knows will increase strength, improve balance, and add definition to your arms.

3. Push Up60 secs

Push Up

The push-up is a classic exercise often used to target the upper body, especially the arms. It’s an excellent way to tone and strengthen your arms with minimal equipment quickly. Push-ups can help you build muscular strength and endurance in your arms, helping you achieve toned, muscular arms in no time! Since you’ll be on the floor, you’ll want to ensure you have a handy dandy workout mat.

4. L-arm Raise60 secs

L-arm Raise

L-arm raises can help you tone arm muscles without putting too much strain on them while stimulating new muscle growth. 
Stand with your feet shoulder-width apart, your arms by your sides, palms facing inwards, and fingers pointing down. Then, place the weights on the floor before you with both hands to act as a weight plate or dumbbell set for this exercise. Place one weight on top of the other so it is easier to hold them simultaneously. Your arms should bend at a 30-degree angle with your palms facing up and elbows out wide towards each other—like an L shape! Pretty cool, huh?

10 mins Toned arms workout

5. Tap Curls60 secs

Tap Curls

If you want strong arms, these tap curls will get you there. This excellent exercise targets the biceps and triceps, which means you can work both muscles at the same time. Add some weights to increase the intensity. 

Position your hands shoulder-width apart, with your palms facing forward and your wrists in line with your shoulders. Keep a slight bend in the wrists. Tap out one of the arms overhead while you keep the other arm still, and then do the same thing on the opposite side. That’s one rep! Alternate tapping each arm up and down as quickly as possible for 30 seconds per side, taking a short rest between each set.

6. Rear Delt Fly60 secs

Rear Delt Fly

The Rear Delt Fly targets your rear deltoids, which are necessary for maintaining balance in your arms. This exercise can help tone and strengthen your arms while improving posture and coordination, primarily if you use good weights

To do this: lie on your back with arms at your sides, palms up. Contract your abs and lift both legs off the ground as high as possible without using your arms. Hold for 3 seconds before lowering them back to the ground.

7. Shoulder Press60 secs

Shoulder Press

Shoulder presses are one of the most essential exercises for toning and strengthening your arms. They target the muscles in your shoulders, biceps, and triceps to help you achieve that sexy, toned arms look. Arm weights with this exercise can help you tone your arms faster. 

Stand up straight with your arms by your sides. Brace your core to protect against injury, and hold a dumbbell in each hand. Extend one arm at a time so that you are holding the dumbbell in the same hand, point toward you, and then bend down at the elbow so that it is next to or touching your side. This is called an underhand shoulder press. Extend the other arm out from your body and lift until the dumbbell is in front of you with the palm of one hand facing away.

8. Wall Press60 secs

Wall Press

If you’re looking for a fast and effective way to tone your arms, the Wall Press will help. The Wall Press requires no equipment, and you can do this exercise anywhere, anytime. This exercise involves pressing your arms against a wall for 60 seconds, engaging muscles in the chest, shoulders, triceps, and biceps to firm up those flabby arms.

9. Tricep Push Ups60 secs

Tricep Push Ups

Triceps push-ups are a type of body weight exercise, which means they do not use any equipment. They target the triceps muscles in the front of your arm. These muscles have three heads: long, medial, and lateral.

Lie on the floor with your knees bent and your arms straight above your head. Place the palms of your hands on the ground and extend one leg so it’s parallel to the other. This will put more emphasis on the outer triceps. Keeping a flat back, slowly lower yourself down until you can touch your chest to the ground. Push back up to starting position, but don’t go back too far, or it’ll be difficult to raise yourself again while keeping a flat back throughout the movement.

FAQ: Toning Your Arms

Can flabby arms be toned?

Yes, you can tone flabby arms! Even the flabbiest of arms can turn into pure muscle. However, it doesn’t happen overnight. Nothing good happens overnight or comes easy. It takes regular exercise that specifically targets the muscles in your arms. You’ll also want to focus on your diet. 

How long does it take arms to be toned?

The amount of time it takes arms to be toned depends on your current fitness level, how often you exercise, and the intensity of the exercise you choose. On average, it should take a few weeks to begin seeing results. 

How often should I work out my arms to tone?

You should have an arm day at least three times a week to tone your arms. Adding in some full-body cardio will help as well. Don’t forget to add some protein!

What happens if I train my arms every day?

Drum roll, please… yes, you can train your arms daily if you’d like. Make sure you’re taking enough protein, staying hydrated, and stretching. Magnesium can help prevent soreness, and tiger balm can help alleviate any present soreness. 

How do you get rid of jiggly arms?

You get rid of jiggly arms by doing one thing – working out your arms! It’s the only way to tone your arms. You have to put in the work. Feeling sore when working out your arms is normal, but don’t stop what you’ve started. 

How can I tighten my arms in 2 weeks?

Since you can see results from most workouts within 2-3 weeks, you’ll want to incorporate workouts that only target the arms. This 10-minute toned arm workout below will help you out with that. You need to work out your arms regularly for results. Don’t stop working out once you see results. Keep going! More workouts = more gains!

Can you tone your arms with 5lb weights?

Absolutely! If you’re a beginner, it’s best to start with 2lb or 5lb weights and then work your way up. Starting with heavier weights than you can handle is a recipe for excruciating soreness the next day, also called DOMS (Delayed Onset Muscle Soreness). Start slow. Even the most experienced gym rats had to start with lower weights.

10 mins Toned arms workout

Don’t Give Up – Keep Going

Deciding to change a part of you you’re unhappy with is a huge step! Although it’s important to remember not to get discouraged when you don’t see results as quickly as you expected. It takes a couple of weeks for you to start seeing changes and a couple more weeks for people around you to see the changes you see. So, don’t give up and keep working those arms. 

The results will come! The more you work out, the quicker you’ll see results. Don’t overwork yourself trying to tone your arms, however. Remember to rest as much as possible. Your body needs time to recover. Drink water, work out, rest, repeat!

10 mins Toned arms workout

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