Interval Cardio Arm Workout for Lean Toned Arms

The interval cardio arm workout builds lean sculpted arms while burning lots of fat. It's great for all levels from beginners to intermediates and advanced.

All the arm exercises incorporate either legs or core to boost calorie and fat burning and the jump rope and boxing intervals burn lots of fat while increasing the workload on the arms shoulders. Use moderate to heavy weight so that the last reps on each exercise are very challenging.

Perform set one of each exercise without resting between exercises. If you have a tough time with the jump rope try practicing at a slower pace or without a jump rope until you get more skilled. Rest 10-20 seconds after then go through set two of each exercise without resting in between exercises for a second circuit. If you are short on time move on to the stretches and you're done.

If you have more time to workout go for a third circuit but take out all the jump rope and boxing intervals and just perform set 3 of all the arm and shoulder exercises. Then finish up with the stretches.

Exercise
Jump Rope (basic 2 feet)
Start with the jump rope in each hand.
Jump off the ground and start swinging the jump rope under your feet.
Continue jumping up and down as you bring the jump rope under your feet.
Continue for the prescribed number of jumps or time.


Interval Cardio Arm Workout Tip:
Stay light on your feet and try to find a rhythm. Jump up as the rope begins to hit the floor. Use all your senses to perfect this and you'll improve quickly.
Sets RepsWeight/
Resistance
TempoTime
130
230
330
Walking Lunge Curl and Press
1. Start by lunging forward with the dumbells at your side.
2. As you stand up from your lunge curl the dumbells up towards the shoulders.
3. Bring the dumbells back down to your waist as you go into your next lunge.
4. As you stand up from the second lunge raise the dumbells up over your head as if you are shoulder pressing them up.
5. Bring them back down to the waist when you lunge down for the third time and repeat this sequence.
6. Repeat for the recommended repetitions.

Interval Cardio Arm Workout Tip:
Take your time with this and use your abs and glutes to stabilize. Use weights that both your biceps and shoulders can handle. You can work with heavier weight on the next bicep exercise.
Sets RepsWeight/
Resistance
TempoTime
110
210
310
DB curl with shoulder press
1. Start by holding the dumbells at your side with a neutral grip.
2. Curl the dumbells up to shoulder level and then proceed into a shoulder press.
3. Keep your abs tight throughout the movement.
4. Return to the starting position and repeat.

Interval Cardio Arm Workout Tip:
Try bending the knees slightly and leaning forward a bit to increase the intensity. Do not let your hips come forward or lean back as your raise the weights otherwise your low back is doing all the work.
Sets RepsWeight/
Resistance
TempoTime
110
210
310
Jump Rope (alternating foot)
Start with the jump rope in each hand.
Jump off the ground and start swinging the jump rope under your feet.
Continue jumping up and down alternating your feet touching the ground as you bring the jump rope under your feet.
Continue for the prescribed number of jumps or time.


Interval Cardio Arm Workout Tip:
This is very similar to running in place.
Sets RepsWeight/
Resistance
TempoTime
130
230
330
Tricep Extensions
1) Sit in upright position on a ball. Grasp DB’s rest it on corresponding thighs.
2) Start position: Lie onto back and bring the barbell to your chest. Press DB’s up so they are directly over the upper chest.
3) Lower the dumbells toward your forehead by bending elbows to 90°. Elbows should remain pointing forward.
4) Return to start position.
5) Remember to keep back and head straight in a neutral position - hyperextension or flexion may cause injury. Keep shoulder stabilized throughout movement.

Interval Cardio Arm Workout Tip:
Be sure your head and shoulders are supported and you use your glutes to stabilize and keep the hips elevated.
Sets RepsWeight/
Resistance
TempoTime
110
210
310
Advanced Tricep Bench Dip
1. Start by placing your hands on the bench and then placing your feet on top of the ball.
2. Once stabilized proceed to bend your elbows until your arms bends to about 90 degrees.
3. Return to the starting position by extending your arms until they are straight again.
4. Repeat for the desired repetitions.

Interval Cardio Arm Workout Tip:
Keep the glutes and back close to the bench to prevent shoulder strain.
Sets RepsWeight/
Resistance
TempoTime
110
210
310
Jump Rope (side to side)
Start with the jump rope in each hand.
Jump off the ground and start swinging the jump rope under your feet.
Continue jumping up and down as you bring the jump rope under your feet.
When you are jumping and the rope is above your head swing your legs out to the side and return your feet together before the rope swings under your feet again.
Continue for the prescribed number of jumps or time.


Interval Cardio Arm Workout Tip:
This is jumping jacks with a rope except you don't jump out as wide.
Sets RepsWeight/
Resistance
TempoTime
120
220
320
Tricep Kickback
1) Stand approximately 2-3 feet way from attachment point with feet shoulder width apart, knees slightly bent, and with a staggered stance.
2) Start position: Grasp handle with an overhand grip. Bend elbow to a 90° angle and keep close to the side.
3) Moving only at the elbow, extend forearm back.
4) Return to start position.


Interval Cardio Arm Workout Tip:
You can also use a dumbbell for this just make sure you lean forward into a semi-lunge like in this exercise.
Sets RepsWeight/
Resistance
TempoTime
110
210
310
Shoulder Stabilization
1. Form a plank position with your elbows and your feet keeping your body parallel to the floor.
2. Keeping your trunk tight and parallel lift up one elbow and rotate your trunk and shoulders.
3. Hold for a count of 2 and then return to the starting position and repeat with the other arm.
4. Repeat for the prescribed number of repetitions.

Interval Cardio Arm Workout Tip:
If this exercise is too tough at the end of the workout change it to the beginning of the workout until you get stronger.
Sets RepsWeight/
Resistance
TempoTime
18 on each side
28 on each side
38 on each side
Boxing
1. Start by fitting yourself with the proper sized gloves.
2. Next you want to hit the bag with a variety of movements. For example a left jab with a right cross, body punches, right cross only.
3. Proceed to hit the bag for the required time or however your cardiovascular program is designed.

Interval Cardio Arm Workout Tip:
No bag to punch. Try a stability ball or just do air punches. If you want extra calorie burning try moving the feet around as well.
Sets RepsWeight/
Resistance
TempoTime
120
220
320
Tricep Stretch
1. Stand or sit in upright position
2. Place hand of arm to be stretched at base of neck.
3. Grasp elbow with opposite hand and pull until a stretch is felt in tricep (in back of arm)
4. Hold for 20-30 seconds. Repeat as prescribed.

Interval Cardio Arm Workout Tip:
Sets RepsWeight/
Resistance
TempoTime
1 30 seconds each side
Chest (doorway)
Place an outstretched arm against a wall or doorway and lean forward with that shoulder.
You should feel a stretch in your chest when you lean forward. Hold for the recommended number of seconds.
Repeat with the other arm.


Free Workouts Tips: Play with the position of the hand. If you place it higher you may stretch more of the shoulder. If you place it lower you'll stretch more of the bicep.
Sets RepsWeight/
Resistance
TempoTime
1 30 seconds each side
Gentle Spinal Twist
1. Begin in a seated position knees bent and feet flat on the floor. Inhale lengthen the spine exhale and drop the knees to the left. The left foot facing towards the right inner thigh allowing the right leg to externally rotate.
2. Both sitting bones should be on the floor. Place the left hand behind the body and the right hand on the left knee. Inhale lengthen the spine exhale and slowly twist the spine looking over the left shoulder.
3. Gently push the hips forward. Allow the breath to guide you in this stretch. On the inhales slowly releasing out of the twist and on the exhales going deeper into the twist.
4. Maintain a straight spine. Take 5 to 10 deep breaths here.


Free Workouts Tips: Rotate from the rib cage and not from the shoulders.
Sets RepsWeight/
Resistance
TempoTime
1 30 seconds each side
Reclining Hero Pose
1. Begin by sitting in hero pose. Either by sitting on a foam block or on the floor. The knees are a few inches apart and spread the feet about 18 inches apart until they rest beside your hips. Insure that the inner side of each calf touches the outer side of each thigh.
2. Turn the soles of the feet towards the ceiling. Now place the hands behind the body, fingertips facing forward. Only if the quadriceps are flexible slowly lower yourself down onto the elbows.
3. Hold the toes and only if the neck is strong and flexible relax the crown of the head backwards. Remain here for 5 to 10 deep breaths.
4. If there is any strain in the knees raise yourself up to a modified position.

Interval Cardio Arm Workout Tip: Contract the abs and tuck the glutes under to stretch the entire quad. If you find it too difficult to have both legs back try one leg at a time.
Sets RepsWeight/
Resistance
TempoTime
1 60 seconds

Get great arms with all the best arm exercises. The arm moves that get results fast.