Beginner Arm Workout Without Equipment

There’s nothing like a good arm workout to get your muscles pumping and feeling like a million bucks after you shower and leave the house. Even if you’re new and don’t have any equipment, this beginner arm workout is a great way to get started. Combine it with a beginner leg routine every week and you’ll be on a good path to staying in shape.

The Design

beginner arm workout

The beginner arm workout has a major focus on the arms for obvious reasons, but also mixes in some core and full body movement as well. I try to include at least one full body exercise (in this case, burpees) to really get the heart rate up and a good sweat going.

The Beginner Arm Workout

Note: before doing any of these exercises, I always recommend a warmup and watching a Youtube video on any exercise you haven’t done before. Not only will it make your arm workout more effective, it can prevent injury.


  • 8-12 push ups (the staple of workouts without equipment!)
  • 8-12 dips (video here for multiple ways to do dips without equipment)
  • 30 second plank
  • 8-12 burpees (video here)
  • 8-12 diamond pushups (video here)

Note, these are recommended reps for a 3 set workout. Adjust up or down as needed.

How The Workout Should Look

Here’s how the full beginner arm workout should look from start to finish:

  • 3-5 minute warm up (light jog or stretch or run up and down the stairs)
  • Set 1: pushups, dips, plank, burpees, diamond pushups
  • 3 minute rest (or 3 minutes of jogging or stair climbing if you want more cardio and don’t need the rest)
  • Set 2: pushups, dips, plank, burpees, diamond pushups
  • 3 minute rest (or cardio)
  • Set 3:¬†pushups, dips, plank, burpees, diamond pushups
  • Cool down (usually a stretch or jog or both, depending on time)

And that’s it – the thought of doing just one more pushup should scare you after this workout is all said and done!

Get Started

This beginner arm workout is a great fit for a weekly workout plan – for example, a 3 times per week plan with this as day 1, a chest/back workout as day 2 and a leg workout as day 3. Mix and match and get started! If you want more home exercise programs, check them out here.

And I love to hear feedback at so keep me in the loop!