30-Day Challenge To Get Rid Of Arm Fat In 2023

Day 1: Push-ups

Going for close push-ups is recommended but start with whatever you’re comfortable with. You can also try knee push-ups if you aren’t able to do the classic one.

Beginners: 15 reps, 5 sets

Intermediate: 20 reps, 5 sets

Advanced: 30 reps, 5 sets

Knee push-up is one of the best exercises for beginners to sculpt their upper body.
Day 2: Bicep curls

If you are lifting 5 kg dumbbells, then you can use both arms at once but for anything more than that you should do alternate arms for better movement.

Beginners: Both arms: 15 reps, 5 sets | Alternate arm: 15 reps from each arm, 5 sets

Intermediate: Both arms: 20 reps, 5 sets | Alternate arm: 20 reps from each arm, 5 sets

Advanced: Both arms: 30 reps, 5 sets | Alternate arm: 30 reps from each arm, 5 sets

Try your hands on these exercises and get toned arms in a month. 
Day 3: Shadow punches

For better results, you can wrap 1 kg wrist weight and then practice the punches.

Beginners: With wrist wrap: 25 punches from each arm | Without wrist wrap: 50 punches from each arm, 5 sets

Intermediate: With wrist wrap: 50 punches from each arm | Without wrist wrap: 100 punches from each arm, 5 sets

Advanced: With wrist wrap: 100 punches from each arm | Without wrist wrap: 200 punches from each arm, 5 sets

Shadow boxing is your upper body’s best pal. 
Day 4: Tricep dips

Beginners: 15 dips, 5 sets

Intermediate: 20 dips, 5 sets

Advanced: 30 dips, 5 sets

Do the triceps dips. 
Day 5: Straight Arm Plank

Beginners: 30-second plank, 5 sets

Intermediate: 1-minute plank, 5 sets

Advanced: 2-minute plank, 5 sets

Day 6: Tricep kickbacks

Beginners: 15 kickbacks from each arm, 5 sets

Intermediate: 20 kickbacks from each arm, 5 sets

Advanced: 30 kickbacks from each arm, 5 sets

Tricep kickbacks are the fastest way to get your arms in shape. 
Day 7: Single arm push-press (with kettlebell)

Stand with your legs hip-width apart. Keep one arm on your waist and hold the kettlebell in the other one. Now, lift the arm with a kettlebell making a 90-degree angle between your shoulder and lower arm. Now, push the arm up making a 180-degree angle between your shoulder and arm (straight arm). Now, press it back to the starting position.

Beginners: 15 reps, 5 sets

Intermediate: 25 reps, 5 sets

Advanced: 35 reps, 5 sets

PS: Take a break of 30 seconds after completing each set.

Keep in mind that if you are not a big fan of dumbbells then you can use resistance bands to work your arms. It’s all about your comfort!

This is a one week plan. Once the week is over, start the routine all over again.

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