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20-Minute Arm Workout With Playlist

Home Workout Help: 20 Minutes to Tank Top Arms

Take the guesswork out of your home fitness routine with a quick and effective workout. This high-energy session focuses on building strong arms, and its fast pace will keep you engaged, helping the time fly by. Turn on the accompanying Spotify playlist, grab a pair of light dumbbells, and a yoga or Pilates mat, and get ready to move. Keep reading for the full workout, plus the playlist.

Time
Exercise
Notes
00:00 — 01:00 Jumping Jacks Cardio warmup.
01:00 — 02:00 Burpees Cardio warmup.
02:00 —03:00 Creepy Crawly Push-Ups
03:00 — 04:00 Diamond Push-Ups on Knees
04:00 — 05:00 Downward Dog Hold Downward Dog.
05:00 — 06:00 Quarter Dog Hold Quarter Dog.
06:00 — 07:00 Reverse Plank Hold reverse plank.
07:00 — 08:00 Triceps Dips
08:00 — 09:00 Front Raises Use 5- to 10-pound weights.
09:00 — 10:00 Bent-Over Row Switch arms at 9:30.
10:00 — 11:00 Overhead Press Use 5- to 10-pound weights.
11:00 — 12:00 Triceps Kickbacks Switch arms at 11:30.
12:00 — 13:00 Jumping Jacks Cardio interval.
13:00 — 14:00 Burpees Cardio interval.
14:00 — 15:00 Creepy Crawly Push-Ups
15:00 — 16:00 Diamond Push-Ups on Knees
16:00 — 17:00 Downward Dog Hold Downward Dog.
17:00 — 18:00 Quarter Dog Hold Quarter Dog.
18:00 — 19:00 Mountain Climbers
19:00 — 20:00 Elbow Plank Hold one plank!


Don't forget to print this workout, and remember, you'll need to download the free Spotify software or app to listen to our playlists.

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