How to Get Toned Arms [Home Workout]

Some days making it to the gym just isn’t feasible. If you’re like me and you like to do a little something every day without having to spend a full hour of your time, you’re going to love this quick home workout.

For this workout we’re going to focus on toning your arms and the only piece of equipment you’ll need is one stretch resistance band.


I love loop bands, similar to these:

Loop bands are convenient for all sorts of exercises and you’ll usually have a set of a few different strengths, at least light, medium, and heavy, so you can adjust depending on the exercise you’re doing and work up to using the heavier one as you advance your strength over time.

For this workout I suggest you use a “light” resistance band for one full round, see how you feel, then decide if you’ll increase on the next round or stick with it.

If you do not have a loop resistance band but you have a regular resistance band or one with handles on either end, you can tie a knot in it to create a loop and it should work just the same.

If you do not have resistance bands at all, use this link to order the ones I recommend are here: They are such a great tool to have in your house to make your home arm workouts more fun and more effective.

Here’s how this workout works:

We have 6 different exercises that we’ll follow as a circuit of 6.

Do each exercise one time each, following an interval timer and working hard during the allotted work times, and resting during break/transition periods.

If you are a beginner or looking for a light workout:

Follow 30 seconds of work with 30 seconds of rest

If you are intermediate or looking for a medium intensity workout:

Follow 40 seconds of work with 20 seconds of rest

If you are advanced and you want a hard challenging workout

Follow 50 seconds of work, with only 10 seconds rest.

All three of these levels will take exactly 6 minutes to complete each round.

I recommend doing 3 total rounds for a complete arm toning workout. Rest about 1 minute between rounds, this entire workout should take you exactly 20 minutes.

Here are the exercises and how to do them:

1) Banded Renegade Push Ups

Banded Renegade pushups are an excellent total body exercise that will have you feeling the burn and challenge all over! You’ll primarily be training your chest and back with this exercise but you must keep your core tight and your arms flexed throughout these movements. Push down hard into the ground to really activate those triceps.

If you cannot do full pushups, you can do the pushup segment from your knees, then lift back into plank for the rows.

To start, loop the band around your hands and place your hands on the ground about shoulder width apart.

Lift up into a plank position making sure your body forms a straight line from your head to your heels.

Do one pushup, lowering your chest all the way down to the ground. Press back up to plank, shift your weight to the left and pull your right hand towards your chest. Place your hand back down, shift your weight to the right then pull your left hand up to your chest. Maintain the straight plank as tight as you can through these pulling movements.

Do one pushup for every two rows.

Continue like this counting only the pushups as the reps.

DO: as many reps as you can during the allotted time period you chose.

2) Seated Overhead Banded Tricep Extension

Your triceps make up the majority of your upper arm, so it’s important to tone this muscle group if your goal is to have tight and toned looking arms.

Sit in a comfortable kneeling position and sit back on your heels.

Loop the stretch band around your hands with your palms facing each other.

Lift your arms over your head with your fingers pointing towards the ceiling.

Tighten your core muscles and pull your ribs down a bit to keep your spine in a neutral position.

Bend your arms at the elbow so the stretch band is right behind your neck. Make sure not to move your elbows from their position next to your ears.

Keep separating your hands away from each other to keep tension on the band throughout the movement. This one is tougher than it looks when performed correctly. Do it in front of a mirror to check your form if you do not feel it in your arms.

Each time you extend your arms straight you should be flexing your triceps.

DO: as many reps as you can during the allotted time period you chose

3) Banded Plank Rotations

Banded Plank Rotations are amazing for toning your shoulders, specifically the rear deltoids. This move will also help you get a tighter and more toned core! Double win!

To start place the loop resistance band around your hands and place your hands on the ground about shoulder width apart.

Lift up into a plank position ensuring that your body forms a straight line from head to toes.

Your feet should be about shoulder width apart as well.

Now turn to the right side so that you’re in a side plank and lift your right hand up towards the ceiling, stretching the band as far up as you can.

Do not allow your hips to sag. Make sure your plank stay straight throughout the movement.

Switch and rotate to the other side lifting your left hand up towards the ceiling.

Continue switching between right and left sides.

DO: as many reps as you can during the allotted time period you chose.

4) Seated Resistance Band Bicep Curls

The biceps are the second largest muscle group of the upper arm so it’s important to train these muscles too.

Sit down on the ground with your legs straight out in front of you, feet about shoulder width apart.

Flex your feet, and loop the resistance band around your feet.

Grab onto the resistance band with an underhand grip (palms up) with about 1-2 inches between your hands.

Straighten your arms all the way and make sure your posture is lifted and your spine is straight.

Pull the stretch band towards your face, keeping your elbows where they are.

Focus on your bicep muscles shortening and lengthening.

DO: as many reps as you can during the allotted time period you chose.

5) Kneeling Resistance Band Pull Downs

Pull downs are amazing for training your back, arms and shoulders. This version is easy to do from home but definitely not as easy as it looks!

Sit in a kneeling position and sit comfortably back on your heels.

Grab the loop band with both hands and extend it over your head.

Pull it apart wide and down at the same time until it meets the top of the back of your shoulders.

Raise it back up again, maintain tension, and repeat.

DO: as many reps as you can during the allotted time period you chose.

6) Seated Resistance High Pull

This move targets your trapezius (the muscles of your upper back and shoulders).

Start by sitting in the same position you did for the bicep curls and looping the band around your feet again.

This time grab it with an overhand grip (palms down) with your hands about 1-2 inches apart.

Pull the band towards your face, this time flaring your elbows out wide to the sides.

Make sure your spine stays neutral throughout the move and your core stays tight.

Focus on flexing the muscles in your upper back and arms.

DO: as many reps as you can during the allotted time period you chose.

Again, this workout is to be done as a circuit of 6 exercises for 3 rounds, with a 1 minute break between rounds.

  • Beginners: Follow 30:30 Intervals
  • Intermediate: Follow 40:20 Intervals
  • Advanced: Follow 50:10 Intervals

Repeat this full circuit 3 times, resting 1 minute between rounds, for your 20 minute Toned Arms Workout

You can do this workout up to 3 times per week mixing it in with other lower body and core workouts to help you tone your body from head to toe!