Arms · 15 minutes
15-Minute Arm Workout at Home (No Equipment)
- 14 min
- 5 moves × 2 rounds
- No Equipment
- Intermediate
This 15-minute arm workout tones and strengthens your biceps, triceps and shoulders with simple moves you can do in your living room. It opens with a short warm-up, moves into a 5-exercise circuit you repeat 2 times, and finishes with a cool-down stretch.
Hit start and the built-in timer calls out every exercise and rest, so you never have to look at a clock. Switch the level below to make it easier or harder.
The workout
Warm-Up
30s each · no rest
- 1
Arm Circles30sShoulders
- 2
Inchworm30sHamstrings · Shoulders · Core
- 3
Standing Torso Twists30sCore · Back
- 1
Main Circuit
40s work · 20s rest
Repeat 2× · 60s rest between rounds
- 1
Plank to Push-Up40sTriceps · Core · Shoulders
- 2
Pike Push-Up40sShoulders · Triceps
- 3
Push-Up40sChest · Triceps · Shoulders
- 4
Reverse Snow Angel40sBack · Shoulders
- 5
Chair Triceps Dips40sTriceps · Shoulders
- 1
Cool-Down
30s each · no rest
- 1
Cross-Body Shoulder Stretch30sShoulders
- 2
Overhead Triceps Stretch30sTriceps · Shoulders
- 3
Chest Opener Stretch30sChest · Shoulders
- 1
FAQ
Is a 15-minute arm workout enough?
Yes, short sessions work, especially on busy days. 15 minutes done consistently adds up, and you can stack two routines back to back when you have more time.
How often should I do this arm workout?
Aim for 2 to 3 times a week, with a rest day in between. Increase the level once the current one feels easy.
Can beginners do this workout?
Yes. The beginner version uses easier exercise variations and longer rest. Move at your own pace, and keep good form over speed. Pause the timer whenever you need to.
Do I need any equipment?
No. Every exercise uses just your bodyweight. A chair, wall or couch is the most you'll need, and a mat makes floor work more comfortable.
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