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
34 Responses
This is always awesome, and yes I feel it ! Love the new background absolutely beautiful.
Thank you
Thank you so much for your lovely comment Milam. Sending you a massive hug! ????❤️
Hi Scellea
You look fabulous and are truly an inspiration for me to strive to maintain a level of fitness and work/life balance using mindfulness also. Your techniques shown in your video to help to tone arms was so easy to follow and Im going to now watch and a daily routine each day as I work from home at a computer each day. Im striving to be the fittest ive ever been at 58 …???? thanks so much Schellea X
Thank you so much for your lovely comment. And take a moment to thank yourself for all the hard work you are putting in (in more ways than one)???? Keep up the fabulous work! ????????
this was great. I have been working on my arms with you and Finally, I am seeing some definition. .????❤ I workout with one of your videos every morning.
You look fabulous so obviously you know what you’re doing . Thank You.
Wow ???? You are on fire Jane! And should be so proud of your fabulous self ???? thanks for making me smile
Just love her approach to exercise! Graceful and purposeful! ????
Thank you for sharing your wonderful comment Judy and stay fabulous ❤️????
Just finished up with the arm workout. Thanks, especially for the surprise at the end….my fingers are happy!❤️
Very well done Tanya ???? Keep up the great work ????❤️
Great arm workout. Thank u. Have a good day. See you tomorrow
You are awesome Shelly!! Thanks for working out with me ❤️ Stay strong and fabulous ????❤️
What a Gift you Are! THANK you!! This IS greatly needed!!TY????
Thank you for your kind words Carol. Stay fabulous! ❤️????
Love it. What was the music you used for this set of excercises?
At minute 7 my arms were burning so badly and I had to stop and start a couple of times ???? gonna keep trying!
You got this Lindsay ???????? Stay strong and fabulous. ❤️????
Hi Schellea,
I love all your information and videos. Is there something you could suggest for wrinkly necks and upper arms. They crept up on me 🙂
Thank you in advance.
Christiane
Hi Christiane! I hope this interests you… https://www.youtube.com/watch?v=gMre9e_vZt4&t=32s. Stay fabulous ❤️????
Hi Schellea, I am so thankful that I found your videos. I get up early so I start my day right. Your energy both spiritual and physical is always inspiring.
One question I always find myself asking is – where does Shellea get her workout gear. I can never find anything as free flowing or comfortable as what you wear.
The search continues.
Love your place, it is so peaceful. I now see something like this is my future.
Thank you for being such an inspiration to this community.
Namaste, Shannon
Thank you for sharing your wonderful comment Shannon.???? I previously offered my own collection https://www.sewsewyou.com/collections/fabulous-ss21. However, it was only for a limited time and unfortunately no longer available. You can still check my favorite workout clothes from my Fabulous50s favorite products on Amazon here… https://www.amazon.com/shop/fabulous50s . Stay fabulous!????????
What can you do in place of the arm push up where you sit and your arms are behind you and you push up? I’ve tried multiple times and I just can’t do it. I’m 68 and fit but that one gets me!
My arms are certainly on fire! I normally do the upper body one with weights but this was a good alternative to mix it up 🙂
Hi Schellea, I can’t thank you enough for your “no equipment” exercise videos. I am 70 years old, live in the US, and have bad arthritis in my hands, and cannot use hand weights to exercise my arms. I am so happy with the results I’m seeing from your 10 minute arm workout! I am starting to follow your other workouts for abs and legs as well. Yours are the first muscle isolating exercises that have actually worked for me. Thank you also for your always upbeat messages of encouragement!
You are amazing Kathleen! And take a moment to thank yourself for all the hard work you are putting in (in more ways than one)???? Keep up the fabulous work! ????????
I am a newbie to your website and workout challenges. I find you very easy to follow and work alongside! Plus I love the background! Thank you for making me smile in the mornings!
Thank you so much for your lovely comment Maureen. Sending you a big hug! ????❤️
I’m finially able to start exercising again gosh did the 30 minute hit and it was hard but got through it there lots if stretches I do the back stretches snd knee and the 15 minute stretches every second day but I can’t find the challenges it has disappeared hooe yiu hve some new ones soon but did find the summer one so hve bern doing that and I do aerobic swimming five times a week .at night so I’m down 25 kg now .
Yay! Great work Lynne! You can check out the fitness challenges here ???? https://fabulous50s.com/challenge/ . Stay strong and fabulous. ❤️????
Great workout! Love it! Going to do it 7 days in a row to see how it helps!
That is awesome Anita! Keep up the fabulous work ????❤️
Wow!! My arms are on fire! Fabulous arm exercise!
You are amazing Kathleen! Keep up the fabulous work ????????
Ohhh the lovely burn! Thank you!