Pro Tips: Optimal Short Duration for Arm Workouts by Fitness Expert

Achieve Toned Arms with Shorter, More Efficient Workouts

There’s a common misconception that extensive bicep curls and tricep dips are necessary to sculpt toned arms. According to fitness expert Adrienne Rabena, co-founder of fitness studio Barre Eclipse, this isn’t the case. Rabena is a personal trainer and Barre instructor, and she’s here to show you that it’s possible to achieve toned and sculpted arms in less time than you might think. Efficient arm workouts don’t need to exceed thirty minutes, and some can yield results in as little as eight minutes.

The Importance of Light Weights and High Repetition

In a TikTok video that has been viewed over 6,000 times, Rabena explains that using light weights with high repetition, coupled with circuit-style sequencing and progressive overload, is a highly efficient use of time. These methods allow for quick results in your arm workouts, proving you don’t need to spend an hour at the gym to see improvements.

Workouts That Target Each Upper Body Muscle Group

The TikTok video details six exercises that target each muscle group in the upper body, including the triceps, shoulders, biceps, obliques, and deltoids. Workouts include overhead press, shoulder taps, elevated dips, curl with lunge, diagonal press, and lifting dumbells with a side lunge. This collection of exercises is designed to tone and sculpt the arms efficiently and effectively.

Maximizing Lighter Weights for Improved Strength

Other videos by Rabena, who also trains Barre teachers internationally, recommend the use of lighter weights to improve strength. She asserts that using the right method, weights between 2lbs and 5lbs can deliver functional strength. This is achieved by using low-impact, high-intensity movements coupled with high repetition to create a time under tension effect in your muscles. This leads to muscle burnout every time, thus achieving the desired toned and sculpted arms.Click here to view the video.

How Long Before You See Visible Results?

Rabena’s workout routine does not specify the frequency or duration of the workouts. However, according to experts, you can expect to see visible muscle tone after approximately five weeks of doing these workouts most days of the week. This assures you that investing the time and effort in these shorter, more efficient workouts will yield the toned arms you’ve been working for.