Learn How To Get Rid Of Arm Fat

November 9, 2022 / Workout
Learn How To Get Rid Of Arm Fat

Arm exercises are not enough to get rid of arm fat! If you want to learn how to get rid of fat flabby arms or get ripped arms, you’re in the right place. But beware there are no magic flabby arm exercises that will by themselves get rid of all the fat on your arms.

One of the biggest myths in fitness is the spot reduction myth.

The “spot reduction myth” suggest that you can reduce fat at a specific spot on your body by working the muscles around that spot.

But unfortunately that is not how the body works.

Your body will store fat in a pattern based on your genetics, hormones, and sex, and you will always have more fat in certain areas relative to others based on those factors.

How to Lose Arm Fat

How to Lose Arm Fat

If you want to get rid of fat flabby arms, you must take a comprehensive approach to getting fit and decreasing your body fat percentage.

Follow the steps below, it will give you comprehensive ideas to get rid of your arm fat.

1- Body Fat Percentage and Nice Arms

Body fat percentage is the most important factor in how lean your entire body looks.

You can be strong and fit, but if your body fat percentage is high, your arms will be flabby.

Most people need to lose weight (burn fat and lose fat) in order to decrease their body fat percentage.

A healthy body fat percentage for women is 20-24% and a healthy body fat for men is 14-18%.

The lower your body fat the more toned your arms will look. The athletic range for women is 14-20% and the athletic range for men is 6-13%. If you really want to lose some flab on your arms you should aim to get your body fat into the athletic range.

The best 3 ways to lose body fat are to burn calories with cardio, speed up your metabolism with weight training for your entire body, and eat a healthy fat burning diet.

Metric Imperial
Your Body Fat is
These calculations are based on averages.

2- Weight Training

Weight training helps to support a healthy metabolism by building lean muscle. Muscle is more metabolically active than fat. All this means is that a pound of muscle will burn more calories than a pound of fat.

So if you add lean muscle, you can boost how many calories your body burns through the day, even when you are not exercising. Aim to to full body weight training 2-3 times a week.

It may seem counter intuitive but if you want to get rid of fat arms, you should definitely do leg exercises also.

When you lift weights, the more muscles you use, the more calories you will burn. Since most of your muscles are in your lower body, you should include exercises for your legs in your workout routine.

Bodyweight Workout to Lose Arm Fat Fast


Arm circle

3 x 12

Arm Circles


Wall Slides

3 x 12

wall slide


Incline Push-up

2 x 15

Incline Push-Up


Table Inverted Row

2 x 15

Table Inverted Row


Sumo Squat

3 x 15



Chair Dips

3 x 15

Chair Dips


Water Bottle Curl

3 x 15

Water Bottle Hammer Curl


3- Aerobic Exercises to Lose Arm Fat

If you want to shave off a few pounds you need to burn calories, and the best way to do that is to get your heart rate accelerated! These six moves are guaranteed to get you sweating and your heart rate pumping.

This is the perfect routine for a busy day when you need a quick workout that blasts calories and ignites your metabolism! This circuit routine will take you only 15-20 minutes and is sure to leave you out of breath, sweaty, and ready to rock the rest of your busy day!

To have your best workout yet, complete each move continuously for 20 second. Then after the sixth move, rest for one minute then begin the circuit again. Complete this sequence 3 times and see fast results!

Aim to do aerobic exercise 2-3 times a week for 15-20 minutes at a time.

1- Mountain Climber

Mountain climber
Exercises to Lose Arm Fat

Mountain Climbers: This is a total body move that helps to get your body pumped up for a good workout! Do as many as you can for 20 seconds!

2-Jump Squat

Jump Squat

Jump Squat: Not only do squats tone your glutes, but this powerful variation includes a big jump, so you can get burn even more calories. Do as many as you can for 20 seconds!

3- High Knees

High Knees + Butt Kickers: Do 10 seconds of high knees, then 10 seconds of butt kickers. This fast-paced combo will have your heart rate up in no time!



Burpee: Burpees are tough. They really get you breathing heavy! Do as many as you can for 20 seconds, but make sure you’re doing them properly. Bad form won’t get you results!

5- Inchworm

Exercises to Lose Arm Fat

Inchworm: The slower you go, the more you’ll feel this move in your abs! You can even hold the plank position for a couple seconds before returning to the starting position for an extra burn.

7 Easy Ways to Burn Calories Every Day to Get Rid of Fat Arms

While you might think you have to do some type of aerobic activity to burn calories, you can actually burn a significant amount by doing lots of little things too. while we aren’t encouraging you to skip out on the gym, take pleasure in knowing that your daily chores are burning a good amount of calories! 

1- Folding clothes for 30 minutes: That’s right ladies, you finally have a reason to fold and put clothes away versus leaving them sit for days in the basket. While the task itself may seem tedious, just 30 minutes of fluff and fold will burn off 72 calories.

2- Gardening and planting flowers for 2 hours: Nothing brings your home more curb appeal than gorgeous landscaping. Reserving a short two-hour time slot to spruce up your lawn will not only make your home look more welcoming, it will also burn a whopping 648 calories.

3- Ironing clothes for 30 minutes: Sure, there’s a new spray on the market that’s supposed make getting the wrinkles out as easy as, “spray and pull”, but the old fashioned way certainly has its benefits too. Invest just 30 minutes of your day pressing shirts and pants, you’ve burned off an estimated 76 calories.

4- Pushing the cart at the grocery for an hour: Let’s face it, we all hate grocery shopping. But what if you could finally put a positive spin on this chore? Spend just 60 minutes pushing that cart around and you’ve carved out a 243 calorie deficit.

5- Washing windows for 1 hour: Nothing says Spring cleaning like sparkling windows, so grab that Windex and get them gleaming! This little chore not only makes your home more beautiful, it also helps you burn 175 calories.

6- Walking your dog for 30 minutes: That precious pooch needs a workout just as much as you do so why not grab the leash and make it a win-win situation. Just 30 minutes will leave him/her feeling refreshed and you 70 calories lighter.

7- Push mowing the lawn for 1 hour: If you’ve been adding this chore to your hubby’s to-do list, it may be time to put it back on yours. In just 60 minutes you can torch 324 calories!

4- Speed Up Metabolism

Metabolism is the way our body takes in and uses energy to keep us alive. Our bodies are incredible and they slow down and speed up as needed based on our environment. So how can you signal to your body that food is plentiful, times are good and you are ready to speed up and burn fat?

Speed up metabolism to get rid of flabby arms

Drink Water: Drinking water only flushes toxins from your body and aids in speeding metabolism. According to research, after drinking 500ml of water, metabolism speeds up 30% within 10 minutes and reaches a maximum boost after 30-40 minutes. Drinking enough water is vital for flushing toxins from your body. Otherwise, your body may struggle to lose weight because your metabolism is not getting the proper amount of hydration.

Sleep 8 hours: Sleep rests the body so that your body can perform to its best all day long. Sleep deprivation signals your metabolism to slow down and use less energy since there is less time to rest and repair later. Plus, sleep deprivation causes many to binge later in the day.

Eat healthy fats: Add olive oil to your salads to communicate that you have access to great energy so it is okay to burn those love handles and flabby arms off.

5- Nutrition and Healthy Eating

Nutrition really is one of the most important factors in losing fat and getting rid of excess fat on your arms.

A lot of people want to find magic arm exercises to lose fat and don’t really want to change their eating habits, but for the majority of the population a change in eating habits is the most important step to decreasing body fat.

Start with the big things. Try decreasing you consumption of fast food, desserts, and sugar laden beverages.

Try increasing your intake of fruits and veggies, lean meats, and healthy fats.


If you want to get rid of flabby arms, take a comprehensive approach. Definitely include your favorite arm exercises in your workout, but remember to include exercises for the rest of your body also.

Also, burn calories during aerobic exercise, and make sure you eat a healthy fat burning diet.

I hope that helps you understand how to get rid of fat flabby arms. Use this site as a resource.

lose arm fat workout plan
How To Get Rid Of Arm Fat
Posted by
Alexandra Botez
As a Certified Personal Trainer through the American Council on Exercise (ACE), Alexandra's professional mission is to provide effective training and empower individuals to lead healthier, happier lives. She believes that everyone has the potential to lead a healthier, happier life, and she strives to unlock that potential in each person she works with.