Exercises to Lose Weight on Your Arms Without Equipment

Your arms may be a little weightier than you would like. But like other trouble spots on the body, you can achieve shapelier arms with aerobic exercise, which will help you burn the added weight. You can then tone the biceps and triceps for visible firmness once the weight is gone.


You can’t spot reduce on any area of the body. You have to lose weight overall. Once you start shedding pounds, you’ll see a weight reduction in the arms proportionate to other areas of the body. Aerobic exercises boost your heart rate to the moderate or rigorous intensity you need to burn calories and fat.


You need to get 150 minutes of moderate-intensity aerobic exercise and 70 minutes of rigorous-intensity aerobics a week. Split this up throughout the week. To gauge your intensity, consider the bodily signs. For moderate intensity, you should have quickened breath but not actually be out of breath. You should also be able to hold a conversation but not be able to sing. In addition, you’ll experience sweating after 10 minutes of aerobic activity. At a rigorous intensity, you’ll start sweating within a few minutes of activity and experience deep, rapid breathing. This breathing rate should make it so you have to pause for breath after speaking a few words. If performing arm-targeting exercises, do these every other day to allow recovery time.


Running can burn about 370 calories in a 30-minute session, depending on your weight and intensity. For maximum effectiveness, run low to the ground and keep your body upright. Swing your arms close to your sides and alternate between a slow and fast pace. When running, hit the ground with the middle of your foot and roll out the step using your toes.

Jump Rope

Jumping rope is usually an equipment-based exercise, but you can get the same caloric burn by going through the motions without the rope, according to CNN. The exercise also gives you a full-body workout, including the arms. For the optimum workout, jump low to the ground and with your feet slightly apart, and keep your torso upright. Frequently alter your speeds between fast and slow, and alternate between jumping with one foot to two. Depending on weight and intensity, you can burn up to 340 calories in 30 minutes.


If you have stairs at home, try stepups. These will help burn up to 400 calories in a 30-minute session, depending on your weight and intensity. It will also work the thighs and butt for added caloric and fat burn. Lead with your right foot and step entirely onto one stair. Bring your left foot up shortly afterward. Step backward into the starting position by leading with your left foot. Keep your back straight and your abs pulled in during the entire exercise. Proper form is more important than the height of the stair you’re using. Perform as many reps as desired until you fail to use the proper form.

If you have stairs at home, try stepups.

With the close-hand pushup, you can tone the triceps for visible firmness once the weight is off your arms. Get into classic pushup stance, with your back straight, your legs extended behind you and balanced on your toes, and hands extended below your shoulders but close together. Gently lower your body until your nose almost touches the ground. Gently lift back up to the starting position. Keep your elbows turned in so all the tension is on the triceps; if they are turned out, you’ll work your chest instead.

Bicep Lifts

Perform these using a thick, sturdy door frame or a sturdy tree branch. Use an underhand grip and latch onto the door frame or branch, allowing the rest of your body to dangle. Slowly pull yourself up so your chin touches the object you’re using. Slowly lower yourself back to the starting position so your arms are fully extended. Perform as many reps as needed.

About the Author

Sarah Thompson has been a writer since 2006. She has contributed to Ohio-based publications such as "CityScene" and "Dublin Life" magazines, as well as Columbus' top alternative weekly, "The Other Paper." Thompson has also written for several online outlets, including Smashing Magazine and Web Designer Depot. She holds a Bachelor of Arts in journalism, sexuality studies and visual communication design from Ohio State University.