10 Effective Exercises to Lose Arm Fat Quickly in 2 Weeks

Effective exercises for losing arm fat are an essential part of any comprehensive fitness program, helping to tone and strengthen the muscles in the arms, promote fat burning, and improve overall upper body strength and definition. To lose arm fat in 12 weeks you have to start with classic moves like push-ups and bicep curls then have to take a step toward dynamic exercises like kickboxing and jumping jacks, there are a wide variety of exercises to choose from depending on your fitness level, preferences, and goals. By incorporating these exercises into your workout routine, along with other healthy lifestyle changes, you can achieve a leaner, stronger, and more confident physique in just 2 weeks.

Exercises that Work to Lose Arm Fat in 2 Weeks

Push-Ups

Push-ups are a great exercise for targeting and toning your arm muscles, and they can be an effective way to help you lose arm fat. When you perform a push-up, you engage your triceps, biceps, and shoulders, as well as your chest, back, and core muscles. By working these muscles, you can increase your muscle mass, which can help to boost your metabolism and burn calories more efficiently.

To perform a push-up, start by placing your hands shoulder-width apart on the ground, with your fingers pointing forward. Your body should form a straight line from your head to your heels. Bend your physique down in the direction of the ground by bending your elbows, while remaining your back straight and involving your abs. when your chest drops to the ground, get-up-and-go yourself back up to the horizontal position by straightening your arms. (1)

To maximize the benefits of push-ups for losing arm fat, it’s important to perform them regularly and with proper form. Aim to do at least three sets of 10-15 push-ups, two to three times per week, so that you can achieve your desired goal in 2 weeks. As you become stronger, you can increase the number of reps or sets, or try more challenging variations of push-ups, such as decline push-ups or diamond push-ups.

Arm Circle

Arm circles are a simple yet effective form of exercise that can help to strengthen your arm muscles and assist in losing arm fat. To perform arm circles, start by standing up straight with your feet shoulder-width apart. Extend your arms out to the sides, parallel to the ground, with your palms facing down. Slowly make small circles with your arms, starting with small circles and gradually increasing the size of the circles. You can also try reversing the direction of the circles after a certain number of repetitions.

Arm circles work by engaging the muscles in your shoulders, upper arms, and back. By moving your arms in circular motions, you can increase blood flow and activate your muscles, which can help to burn calories and reduce arm fat. For getting better results in 2 weeks, try to perform arm circles for at least 30 seconds to 1 minute per set, and repeat for 2-3 sets, 2 times a week and continue until 2 weeks.

Kickboxing

Kickboxing is a high-intensity cardio workout that combines martial arts movements with traditional boxing techniques, making it a great way to lose arm fat. The movements involved in kickboxing engage your entire body, including your arms, shoulders, and core, helping you to burn calories and shed excess fat. (2)

Various types of kickboxing are useful and effectively work to lose fat in only 2 weeks. Some specific kickboxing exercises that can be particularly operative in targeting arm fat include:

Punches: Jab, cross, and hook punches are all powerful arm movements that can help to tone and strengthen your arms. When you throw a punch, you engage your biceps, triceps, and shoulders, as well as your back and core muscles.

Uppercuts: Uppercut punches are another effective way to engage your arms and target your upper body muscles. When you perform an uppercut, you engage your biceps, triceps, shoulders, and back muscles, making it a great all-around exercise.

Front kicks: Front kicks are a great way to work your legs, core, and arms simultaneously. As you lift your leg and kick forward, you also engage your arms and shoulders to maintain balance and stability.

Roundhouse kicks: Roundhouse kicks involve a circular motion that targets your legs, core, and arms. As you swing your leg around in a circular motion, you also engage your arm muscles to maintain balance and control.

Biceps Curl

Biceps curls are a strength training exercise that can be effective for toning and strengthening the muscles in your arms, including your biceps, triceps, and shoulders.

While they may not directly burn fat in your arms, performing biceps curls can help to build lean muscle mass, which can increase your metabolism and help you to burn calories more efficiently. Here’s how to perform a biceps curl:

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand, with your palms facing forward.
2. Keeping your elbows close to your sides, slowly lift the dumbbells towards your shoulders, exhaling as you do so.
3. Hold the dumbbells at the top of the movement for a second, squeezing your biceps.
4. Slowly lower the dumbbells back down to the starting position, inhaling as you do so.
5. Repeat for 10-15 repetitions per set, and aim to do 3-4 sets per workout. Repeat the same process until 2 weeks, you will surely get instant and effective results.

Counter Push-Ups

Counter push-ups are a variation of the traditional push-up exercise that can help to tone and strengthen your arms, shoulders, and chest muscles. This exercise is ideal for beginners or those who may not be able to perform a full push-up on the ground. Here’s how to perform a counter push-up:

1. Find a stable elevated surface, such as a bench or sturdy chair, that is about knee height.
2. Place your hands on the edge of the surface, slightly wider than shoulder-width apart, with your fingers pointing forward.
3. Walk your feet back so that your body is at an angle, with your arms straight and your feet hip-width apart.
4. Slowly lower your body in the direction of the surface by twisting your elbows, keeping your abs tight and your back straight.
5. Push your body back up to the starting position, straightening your arms.
6. Repeat for 10-15 repetitions per set, and aim to do 3-4 sets per workout.

Weightlifting For 2 Weeks

Weightlifting can be a useful tool for losing arm fat by building lean muscle mass, increasing strength, and boosting metabolism. However, the focus of weightlifting for losing arm fat should be on high-repetition, low-weight exercises that target the major muscles of the arms, such as the biceps, triceps, and shoulders. Using lighter weights with higher reps can help to tone and sculpt the muscles, while also promoting fat burning throughout the body. Some effective weightlifting exercises for losing arm fat include biceps curls, triceps extensions, lateral raises, and push-ups. It’s important to remember that weightlifting alone may not be enough to significantly reduce arm fat, (3) and a combination of strength training, cardio exercise, a healthy diet, and lifestyle changes is likely to be the most effective approach.

Chair Dips

Chair dips can help you to lose arm fat and increase your overall arm definition. To perform a chair dip, begin by sitting on the edge of a sturdy chair or bench and placing your hands on the edge, with your fingers pointing forward. Then, walk your feet out and lower your hips down and away from the chair, bending your elbows to lower your body. Be sure to keep your back straight and your elbows pointing straight back, rather than flaring out to the sides. Pause at the bottom of the movement, then push back up through your hands to the starting position.

To make chair dips more challenging, you can elevate your feet on a bench or step, or add weight by placing a weight plate or other object on your lap. Aim to perform 3-4 sets of 10-15 repetitions, taking a short rest between sets as needed. To see the best results in terms of arm fat loss, combine chair dips with other strength training exercises for the arms, as well as cardio exercise and a healthy diet.

Tricep Dips

To perform triceps dips, begin by sitting on the edge of a sturdy chair or bench, with your hands gripping the edge behind you and your fingers pointing forward. Walk your feet forward and lift your hips off the chair, so that your arms are straight and your body is supported only by your hands and feet. Then, bend your elbows to lower your body down towards the ground, keeping your elbows pointing straight back and your back straight. Pause briefly at the bottom of the movement, then push back up through your hands to the starting position.

To make triceps dips more challenging, you can elevate your feet on a bench or step, or add weight by placing a weight plate or other object on your lap. Aim to perform 3-4 sets of 10-15 repetitions, taking a short rest between sets as needed

Jumping Jacks

Jumping jacks are a classic exercise that can help you to lose arm fat by increasing your heart rate, promoting fat burning, and toning the muscles in your arms, shoulders, and chest. To perform jumping jacks, begin by standing up straight with your feet together and your arms at your sides. Then, jump up while simultaneously spreading your feet out to the sides and raising your arms overhead, until your hands meet above your head. Jump back down to the starting position, bringing your feet back together and lowering your arms to your sides.

Repeat this movement, jumping up and down while spreading your feet out and raising your arms overhead.

To make jumping jacks more challenging and increase the toning effect on your arms, you can add hand weights or resistance bands, or perform variations like clap jacks or jumping jack push-ups. Aim to perform 3-4 sets of 30-60 seconds each, taking a short rest between sets as needed. (4)

Plank Rotation

Plank rotation is a challenging and effective exercise that targets the arms, shoulders, core, and back muscles, making it an excellent choice for losing arm fat and increasing overall upper body strength and definition. To perform plank rotation, begin in a high plank position, with your hands directly under your shoulders and your body straight and strong. Then, rotate your body to one side, raising one arm towards the ceiling while keeping your hips and legs still. Hold this position briefly, then lower your arm and rotate back to the centre plank position. Repeat the movement on the other side, raising your opposite arm towards the ceiling.

To make plank rotations more challenging, you can add a push-up in between each rotation, or hold a weight or medicine ball in your raised hand for added resistance. Aim to perform 3-4 sets of 10-15 repetitions on each side, taking a short rest between sets as needed.

Summary

Adopting these all-effective exercises especially for losing arm fat will benefit you to tone your arm and build muscles. This process will take 2 weeks to get results and may this time differ from person to person. Losing arm fat or focusing to lose core parts of the body may be difficult. Try to lose overall fat for better and more sustainable results. These above-given forms of exercise are very effective and give you better results sooner in 15 to 20 weeks. One thing you must know is that each person has a different body shape and capability. So, probably results may vary.

We provide more interesting and informative information in our articles. Read our other articles on how to lose overall fat fast in a month, the best diets and other exercises.