Just about everyone I know can spare at least three minutes in their day – and if you did not already know, a lot can be accomplished in 3 minutes when it comes to fitness. You can get your heart rate up within the first 15 seconds and you can exhaust muscle groups within one minute.
So, if you do at least one high-intensity, three-minute workout a week, you’ll not only likely see some strength gain, you’ll also help build lung capacity and endurance, and not to mention a kick-ass body or in this case, some kick-ass arms that would make every other guy on the street envious.
So, depending on what fitness level you’re at, here are 2 arm workouts that you can do in 3 minutes to get your heart pumping and your biceps popping. Let’s get going.
How This Workout Works: Perform each exercise for 30 seconds, one after the other without any rest in between. Rest for a minute after and then go again for another round. If you have 10 minutes to spare, go for 3-rounds. Do this workout three times a week on non-consecutive days and you’ll start to win arm-wrestling contests at the bar. Free booze, yeah!
Beginner Arm Workout (weights optional)
1. Arm Circles
- Stretch arm to a ‘T’
- With palms facing down or holding the dumbbell, rotate clockwise for 30 seconds.
2. Knee Push-ups
- Start on all fours, with hands and knees on ground
- Lower your arms until parallel to the floor.
3. Overhead Press
4. Floor Tricep Dips
- Sit with knees bent, feet flat, hands by hips with fingers forward.
- Push into hands and feet; raise up into reverse tabletop.
- Bend elbows to lower butt; come back up
5. Knee Push-ups
- As demonstrated above
6. Bicep Curls
- Start with feet together, arms at side with palms facing out front.
- Lock elbows against your body, using own bodyweight resistance, slowly curl arms up.
Advanced Arm Workout (include weights)
1. Plyo Push-ups
- From a plank position, lower into a push-up.
- Push up quickly, lifting hands off the floor and clapping them together.
2. Squat and Overhead Press
- Hold a pair of dumbbells at your shoulders, standing with your feet hip-width apart.
- Push your hips back and lower into a squat, keeping your chest upright and your knees over your toes.
- As you push through your heels to return to standing, press the dumbbells overhead. Lower the weights to return to the starting position.
- That’s one rep.
3. Chair Tricep Dip
- Sit in front of the chair’s edge.
- Feet together and knees at 90 degrees.
- Bend elbows and lower butt and then push back up again.
4. Triangle Push-ups
- Form a diamond with your index fingers and thumb.
- Lower your elbow until your chest is close to the ground.
- Then push back up slowly.
5. Wall Push-ups
- Slowly walk your feet up the wall – the higher you walk the more effective the exercise.
- Bring feet together and tighten core.
- Lower into a push-up and press back up to starting point.
6. Regular Run-of-the-Mill Pushup (but do it perfectly)
- Get into a plank position with hands planted directly under the shoulders (slightly wider than shoulder width apart). Ground the toes into the floor to stabilize the bottom half of the body. Engage the abs and back so the body is neutral (i.e. flat as a plank).
- Begin to lower the body—back flat, eyes focused about three feet in front of you to keep a neutral neck—until the chest nearly touches the floor.
- Keeping the core engaged, exhale as you push back to the start position as explosively as possible without leaving the ground.