Quick 4-Minute Arm Workout at Home – No Equipment Needed

Effective 4 minute arm workout at home without equipment needed! See visible bicep fat reduction in just 10 days.To improve the condition of sagging biceps, you need to maintain movements that directly affect your arms and shoulders.

Big, loose biceps are also one of the things that make women lack confidence when wearing summer dresses. Even with slim shoulders, there are still many women who suffer from large, greasy biceps.

If you want to improve the condition of your sagging biceps, look no further than exercises that directly affect your arms and shoulders. Sometimes it’s just the basic movements, but maintaining a regular daily routine will definitely have the effect of improving your physique.

Here is arm workout at home without equipment to lose arm fat. With just 4 minute of daily practice, a noticeable reduction in bicep fat can be achieved within 10 days. These exercises are recommended by Japanese trainer Momomi.

 4 minute arm workout at home without equipment

Movement 1: Rotate your arms (30 seconds)

* Perform:

– Extend your arms at 18 degrees, pay attention that your hands do not exceed your shoulders, palms facing down.

– Start drawing a small circle, keeping arms and shoulders straight, without force throughout the process.

– Perform in 30 seconds and vice versa.

HIIT Workout

* Attention:

Do not practice too fast and too much, just maintain for 30 seconds and reverse rotation is enough. Try to keep your biceps and shoulders stationary throughout the rotation.

Movement 2: Clap your hands behind your back (30 seconds)

* Perform:

– With elbows back and perpendicular to shoulders, bring 5 fingers together and palms together.

– Hold the position, close the hands, keep the elbows fixed to apply force to the biceps.

– Done in 30 seconds.

HIIT Workout

* Attention:

To work deeply into the biceps, you need to keep your elbows and shoulders perpendicular, and keep your shoulders and elbows steady throughout the exercise.

Movement 3: Wings flap (30 seconds)

* Perform:

– Raise the arm to 180 degrees, the hand does not exceed the shoulder.

– Through the force of the arm, control the hand swing up and down slowly and forcefully.

– Done in 30 seconds.

HIIT Workout

Movement 4: Bend your arms over your head (30 seconds)

* Perform:

– Clasp your hands, extend your arms straight up to the ceiling, bring your arms close to your ears.

Lower your elbows over your head, raising and lowering them in turn.

– Done in 30 seconds.

HIIT Workout

* Attention:

– Keeping your shoulders and arms fixed, you only move from the elbow to the wrist so force with deep impact on your biceps.

Movement 5: Reach your arms up and down 90 degrees (30 seconds)

* Perform:

– Start by moving your arms straight up to the sky, palms facing forward.

– Lower your elbows at a 90-degree angle, raising and lowering them in turn.

HIIT Workout

* Attention:

The place to apply the force is still the arm, if you want a more noticeable effect, you can try to raise it slowly and gently. Pay attention to practice while breathing evenly and pull your belly in to be able to add more impact to your abdomen.

Movement 6: Rotate your arms (30 seconds)

* Perform:

– Start with a 180-degree spread of arms.

– Fix the shoulder and proceed to rotate the arm in a semicircle. Use your arms to control the movement.

– Done in 30 seconds.

HIIT Workout

And that’s it, this workout takes 5 minutes or less and it’ll give you more toned arms after a few weeks.

Keep reading: 7 easy exercises for a flat stomach and small waist

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