The Bicep-Fat Burn Workout for All Fitness Levels

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Sculpt, tone, and burn! This is the ultimate arm and fat burning workout. This workout will not only define your bicep muscles, but will also burn unwanted calories. This is more than just an arm-toning workout. We’ve combined cardio-fueled exercises with weight training in order to allow you to burn more calories in less time. Does it get any better than this?

Equipment Needed: one set of dumbbells of medium weight(8-12 lbs ; interval timer

What to Do: The best way to maximize the benefit of these exercises is to use strict form. Please watch the videos below for proper form and technique, and get ready to work! Complete each exercise for the number of reps or time suggested. Perform this routine 3-4 times weekly on non-consecutive days for 30 days.  After 30 days, perform 1-2 times weekly on an ongoing basis.

Beginner Level: complete 1 circuit
Intermediate Level:
 complete 2 circuits
Advanced Level:
 complete 3 circuits

Exercise:

Bicep Curls – 15
Hammer Curls – 15
High Rows – 15
Back Rows – 15
Mountain Climbers – 30 seconds
Burpees – 30 seconds
10 Seconds Rest

Bicep Curls -15
Mountain Climbers – 30 seconds
Burpees -30 seconds of
10 Seconds Rest

Hammer Curls – 15
Mountain Climbers – 30 seconds
Burpees – 30 seconds
10 Seconds Rest

High Rows – 15
Mountain Climbers – 30 seconds
Burpees – 30 seconds
10 Seconds Rest

Back Rows – 15
Mountain Climbers – 30 seconds
Burpees – 30 seconds
30 Seconds Rest

Bicep Curl

Hammer Curls

High Row

Back Row

Mountain Climbers

Burpees

Does your fitness program need a jumpstart? Try our 6 Week Emergency Makeover Program.

Try some of our top workouts to tone and strengthen your arm:
H.I.I.T. Your Arms Workout
Shape Up Size Down Arm Workout
Fabulous Arms in Five Moves
6 Must-Do Exercises for Toned Arms

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