How to Tone Your Arms and Lose Weight At the Same Time


You want to lose weight and are following a strict diet and exercise routine. You are doing lots of cardio and sweating.

As you shed the weight you start to feel… flabby. Toning your body is the next step, but you cannot stop losing weight. It is best to focus on one area to tone. Here’s how to tone your arms and lose weight at the same time in 5 simple exercises.


What could be easier? Stretch out your arms and draw small circles with them. Circle clockwise for a few minutes and anticlockwise for a few more. Yes, it is that simple.


You can try smaller and bigger circles. It’s important that you are comfortable, but smaller circles work best. This exercise allows you to tone your arms while losing weight because it keeps you moving.


This one requires weights. Choosing the right weight to start with is important. If you want to tone without bulking up and actually lose weight, smaller weights are better. One pound weights are great.

hammer curls

With one weight in each hand and keep your arms low on your sides. Your palms should face your body. Bend your elbows, lifting the weights up to your shoulders. Lower your arms again. 4 sets of 10 will do. Make sure your elbows stay in place and your upper arm don’t move.


Don’t worry. It’s easy. Place yourself a couple of feet away from a chair. Put your hands on the seat of the chair with your fingers towards your body. Keeping your legs straight, move your hips downwards without touching the ground. Lift yourself back up.

tricep dips

This is an exercise that tones the back of your arms and your shoulders. 5 sets of 5 reps should be enough to start with. You will feel the difference right away.


Here is the star of our routine. Once again, start with small weights. One pound will do.

Bring the weights to your shoulders. Your back should be straight and your chest up. Grip the dumbbells in the middle, centering the weight in each hand.

bicep curls

Hold the weights with your palms looking forward. Keeping your elbows in place, bring the weights to your shoulders and slowly back down. 3 sets of 15 reps should be enough to get you started.


It’s true: push-ups are no fun. However, small variations of them can make them easier and more effective.


To start with, you can try being on your knees. Being on your feet makes you work your abs and core. That is great, but we are focusing on our arms. Later on, you can move on to your feet.


5 sets of 5 reps is a good starting point.

woman exercise

This routine is designed as a complement to your diet and cardio routine. Doing these by themselves will not be enough. Make sure you workout to tone your arms but do not over do it. It takes some time and patience for your body to change, but it will be worth it!