Here’s Your 10-Minute Arms Workout Without Weights Challenge

This 10-minute arms workout without weights was developed for SELF by FitFusion trainer Kenta Seki and is our new go-to routine for days when we want an upper-body challenge, but don’t feel like heading to the gym.

The reason we love this weight-free workout is because while we’re getting a sweet arms burn going, we’re also engaging other muscles, too. The exercises in this routine largely focus on your biceps and triceps, but they incorporate other muscle groups, like your core, shoulders, and back. So while isometric exercises (moves that target a single muscle group like a bicep curl), work better when you add a little resistance, these moves are extra effective without any weights at all. Let’s get started.

Here’s How To Do The Workout:

  • Do 10 reps of each exercise
  • Repeat 3x

The whole thing should take you about 10 minutes, Seki says. And you might notice that there aren’t any breaks for rest. That’s intended—the workout will skyrocket your heart rate as you race against the clock trying to complete three full circuits in the allotted time. But it’s important to listen to your body, so take breaks as needed.

1. Plank Ups — 10 reps

Whitney Thielman

  • Start in high plank. Bend one arm to bring the elbow and forearm to the floor.
  • Bring the other arm down so you are in a forearm plank. “Keep your abs engaged so you don’t arch your lower back,” says Seki.
  • Push back up to the start position, placing each hand where your elbows were.
  • That’s 1 rep, do 10.

2. Lateral Plank Walks — 10 reps

Whitney Thielman

  • Start in high plank with shoulders above your wrists and abs tight.
  • Step right foot and right hand to right side immediately following with left foot and left hand. Take another “step” to the right.
  • That’s 1 rep, do 10, switching directions halfway.

3. Burpees With Strict Push-Ups — 10 reps

Whitney Thielman

  • Start standing with your feet hip-distance apart and bring your palms to the floor. “Make sure to squat down when reaching for the floor, instead of folding forward from the hips,” says Seki. “Let your legs share some of the work!”
  • Jump your feet back so that you are in high plank, keeping your core tight and your hips lifted.
  • Bend your elbows and lower yourself into a push-up, then push back up into high plank. “If the push-up is too challenging you can lower onto your knees,” says Seki.
  • Now jump your feet to the outside of your hands. As you stand up, explode up and jump as high as you can, bringing your arms overhead.
  • That’s 1 rep, do 10.

4. Plank With Shoulder Taps — 10 reps

Whitney Thielman

  • Start in high plank with your feet hip-distance apart (or wider if it’s too challenging, suggests Seki).
  • Then tap each hand to the opposite shoulder while engaging your core and glutes to keep the hips as still as possible.
  • That’s 1 rep, do 10.

5. Diamond Push-Ups — 10 reps

Whitney Thielman

  • Start in high plank. Walk your hands together so that your thumbs and forefingers form a triangle.
  • Bend elbows to lower your torso toward the ground to do a complete push-up. If this is too challenging, lower your knees to the ground.
  • That’s 1 rep, do 10.

6. Mountain Climber Twists — 10 reps

Whitney Thielman

  • Start in high plank with your wrists directly under shoulders.
  • Bring right knee under torso and toward left elbow.
  • Now bring your right foot back to starting position while you repeat with the opposite foot.
  • That’s 1 rep, do 10.

Repeat that circuit three times, aiming to finish in 10 minutes or less.

No worries if you don’t nail it on your first try—aim to beat your time next week.

SELF – Workouts

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