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Take this 30-day challenge to get rid of all that arm fat

Updated on:31 March 2021, 11:53am IST
Not having strong arms can make your fitness regime go to waste. Don’t let that happen to yourself. Just take this 30-day challenge to reduce arm fat like a pro.
Nikita Bhardwaj
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Stop shying away from those full sleeves and flaunt your well-toned arms by taking this 30-day challenge. Image courtesy: Shutterstock

If your jiggly arms are stopping you from wearing those noodle straps then we are here with a plan! We have designed this full power 30-day challenge for toned arms that will not just sculpt your arms the way you want but will also help in making them stronger.  

So are you ready to reduce arm fat? Let’s begin!

Day 1: Push-ups

Going for close push-ups is recommended but start with whatever you’re comfortable with. You can also try knee push-ups if you aren’t able to do the classic one.

Beginners: 15 reps, 5 sets

Intermediate: 20 reps, 5 sets

Advanced: 30 reps, 5 sets

knee push ups
Knee push-up is one of the best exercises for beginners to sculpt their upper body.
Day 2: Bicep curls

If you are lifting 5 kg dumbbells, then you can use both arms at once but for anything more than that you should do alternate arms for better movement.

Beginners: Both arms: 15 reps, 5 sets | Alternate arm: 15 reps from each arm, 5 sets

Intermediate: Both arms: 20 reps, 5 sets | Alternate arm: 20 reps from each arm, 5 sets

Advanced: Both arms: 30 reps, 5 sets | Alternate arm: 30 reps from each arm, 5 sets

arms exercises
Try your hands on these exercises and get toned arms in a month. Image courtesy: Shutterstock
Day 3: Shadow punches

For better results, you can wrap 1 kg wrist weight and then practice the punches.

Beginners: With wrist wrap: 25 punches from each arm | Without wrist wrap: 50 punches from each arm, 5 sets

Intermediate: With wrist wrap: 50 punches from each arm | Without wrist wrap: 100 punches from each arm, 5 sets

Advanced: With wrist wrap: 100 punches from each arm | Without wrist wrap: 200 punches from each arm, 5 sets

Shadow boxing is your upper body’s best pal. Image courtesy: Shutterstock
Day 4: Tricep dips

Beginners: 15 dips, 5 sets

Intermediate: 20 dips, 5 sets

Advanced: 30 dips, 5 sets

reduce arm fat
Do the triceps dips. Image courtesy: Shutterstock
Day 5: Straight arm plank

Beginners: 30-second plank, 5 sets

Intermediate: 1-minute plank, 5 sets

Advanced: 2-minute plank, 5 sets

reduce arm fat
Straight arm plank. Image courtesy: Shutterstock
Day 6: Tricep kickbacks

Beginners: 15 kickbacks from each arm, 5 sets

Intermediate: 20 kickbacks from each arm, 5 sets

Advanced: 30 kickbacks from each arm, 5 sets

reduce arm fat
Tricep kickbacks are the fastest way to get your arms in shape. Image courtesy: Shutterstock
Day 7: Single arm push-press (with kettlebell)

Stand with your legs hip-width apart. Keep one arm on your waist and hold the kettlebell in the other one. Now, lift the arm with a kettlebell making a 90-degree angle between your shoulder and lower arm. Now, push the arm up making a 180-degree angle between your shoulder and arm (straight arm). Now, press it back to the starting position.

Beginners: 15 reps, 5 sets

Intermediate: 25 reps, 5 sets

Advanced: 35 reps, 5 sets

PS: Take a break of 30 seconds after completing each set.

Keep in mind that if you are not a big fan of dumbbells then you can use resistance bands to work your arms. It’s all about your comfort!

This is a one week plan. Once the week is over, start the routine all over again.

Here are some pre and post-workout stretching exercises for better results

1. Bicep stretch (5 times)
2. Tricep stretch (5 times)
3. Palm stretch (5 times)
4. Arm rolls (10 times, 5 times clockwise and 5 times anti-clockwise)
5. Wrist rolls (10 times, 5 times clockwise and 5 times anti-clockwise)
6. Shoulder rolls (10 times, 5 times clockwise and 5 times anti-clockwise)
7. Skipping (50 times)
8. Jumping jacks (50 jumping jacks)
9. Lateral arm rolls (10 times, 5 times clockwise and 5 times anti-clockwise)
10. Tree pose (5 times, hold for 5 seconds)

You can pick any five! Feel free to mix and match, according to your comfort level.

So, ladies, it’s time to reduce arm fat because tighter and stronger arms are just 30 days away!

Nikita Bhardwaj Nikita Bhardwaj

Six-pack abs are all that Nikita needs, along with her daily dose of green tea. At Health Shots, she produces videos, podcasts, stories, and other kick-ass content.