Lose Arm Fat in 7 Minutes a Day – Beginner Friendly no equipment Over 50
This quick and effective 7-minute arm workout is designed specifically for women over 50 who want to slim and tone their arms—with no equipment, no push-ups, and no pressure.
You’ll go through 7 simple but powerful arm-toning exercises, using just your body weight. Each move is performed for 55 seconds with a 5-second reset, so you stay moving and focused without overwhelm.
Whether you're dealing with menopause-related weight gain, muscle loss, or just want to feel strong and confident in sleeveless tops again—this workout is for you.
What You’ll Get:
7 no-equipment arm exercises
Just 7 minutes a day
Low-impact, beginner-friendly format
Builds lean muscle, improves tone, and supports healthy aging
Designed for women 50+ looking for real results
Why It Works:
As we age, we naturally lose muscle mass—a condition called sarcopenia. This workout helps reverse that by targeting the biceps, triceps, shoulders, and posture muscles using consistent, low-resistance movements.
No gym. No gear. No excuses. Just press play and feel the difference!
0:00 - Intro to 7-Minute No-Equipment Arm Toning Workout
0:10 - Arm Circles for Upper Body Definition
1:13 - No-Equipment Bicep Curls
2:13 - Full Range Arm Sequence for Back & Shoulders
3:13 - Tricep-Targeting Arm Extension Series
4:13 - Center-to-Side Arm Extensions for Shoulder Sculpting
5:13 - Bent-Over Row for Upper Back Toning
6:13 - Standing Chest Press for Arm Sculpting
7:09 - Workout Celebration and 14-Day Challenge Invitation
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DISCLAIMER:
This content is not sponsored, and all opinions are mine. I use affiliate links for products I endorse. Your support is appreciated.
Note that this video provides entertainment and education, not medical advice. Consult your physician before changing your exercise/health routine. Making any changes to your exercise/health regime is done so at your own risk.
#fabulous50s #armworkout #noequipmentworkout #easyworkout
7 Responses
Love this session 🙂 Have been able to increase weights over the weeks.
Wow ???? Nikki you are on fire! And should be so proud of your fabulous self ???? thanks for making me smile
Have been doing these exercises for several weeks now, but just noticed that you mention doing a series of three. So I should be doing this set three times a day and not just once?
Thanks!
Hi Vicki! You can repeat the sequence 3 times to challenge yourself, and do it gradually as you gain strength. ????????
Thanks! Will do!
Hello,
I first started trying your seated ab workouts & went from there. Love all your videos, you are very inspiring & when I do them, a combination of floor stretches & exercise, seated ab, standing ab/arm with weights, I do notice a difference. I used to unload truck at Pier 1, go to a gym, as well as a walk. Covid changed all that, and I noticed a huge difference (not for the better) when I stopped. Like you’ve said, if you don’t use your muscles they get soft. I’m a Grandma o 4 ranging from 6-4 months & I want to stay strong for them too. I found as I aged & gained weight, I lost some confidence, my balance & I don’t like it! Again, your videos inspire me! Shout out from Stoney Creek, Ontario, Canada ????????????❤️
I’m so happy you’re part of our community Jacqueline ???? Thank you for sharing your progress with me and keep up the fabulous work. I’m sending you a big hug❤️