15-Minute Arm Sculpting Workout

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Ready for sleeveless dresses, swimsuits, and tank tops? If your arms aren’t quite yet in warm weather condition, we can help you to tone and tighten them with a quick workout. Just take 15 minutes out of your day, only two days per week, and you’ll see sculpted arms before you’re ready to shed your cardigans.

Defined arms don’t take hours to sculpt. In 15 minutes, this non-stop arm workout will build your biceps and triceps, leaving you with the perfect balance. You’ll perform curls, kickbacks, and tricep extensions in order to work these key arm muscles in ways that will produce visible results. This workout is all weights. No chisel needed.

Equipment Needed: Medium weights (8-12 lbs), interval timer (Gymboss is a free app download).

What to Do: Perform each exercise for 1 minute and jump right into the next. Rest 1 minute in between rounds. Review the videos below for instructions. Perform this workout twice a week.

Beginner’s Level: 2 rounds
Intermediate-Advanced Level: 3 rounds


1. Tricep Pushups
2. Cross Body Hammer Curls
3. Tricep Kickback
4. Wide Bicep Curl
5. Alternating Tricep Extension
6. Zottoman Curl
7. Chair Dip

Tricep Pushups

Cross Body Hammer Curls

 Tricep Kickback

Wide Bicep Curl

Alternating Tricep Extension

Zottoman Curl

Chair Dip

Sexy arms need sexy shoulders and a back to match. Try these workouts:
Sexy Summer Shoulders Workout
7 Day Back & Shoulder Challenge
H.I.I.T. Your Back Workout

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