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10 Minute Toned Arm Workout

10 Minute Toned Arm Workout

Picture of Schellea

Schellea

This 10-minute toned arm workout is guaranteed to make you feel better and improve your strength and stamina. In just 10 minutes, you can use this workout to target and tone your arms’ muscles, including your biceps, triceps, and shoulders.

We’re on lockdown, which means we’re inside, so let’s just address the proverbial elephant in the room. While walking around the block is a great way to get outside and exercise, it won’t give you the results of a proper workout because the gyms and parks are closed.

Since we are inside, we have to get a little more creative with our indoor workouts and focus on getting stronger and more durable by using only our own bodies as a counterweight. 

I’m so excited to share this 10-minute arm workout with you because I’ve been using it to train my arms while in iso. You only need to spend 10 minutes, and I guarantee you’ll feel better and more energised afterward.

The 10-Minute Toned Arm Workout To Try Now

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This 10-minute toned arm workout is a set of exercises meant to challenge your muscles and help you get stronger and last longer. 

Make sure to properly warm up your arms with some light stretching or a few minutes of cardio before beginning the workout.

Let’s get started and work towards achieving toned, strong arms!

Warmup stretch

A stretch will be the best way to prepare yourself for the 10-minute toned arm workout. We don’t need to spend a huge amount of time here, though it’s important to limber up and warm up our bodies.

Fold your arm in front of your body and use your other arm to hold it in place. Hold for 10 seconds and repeat with the following arm

Toned Arm Workout

Stretch your arm up and try to touch your shoulder blades. Use your other hand to help deepen the stretch. Hold for 10 seconds and repeat with the other arm.

Toned Arm Workout

Lace your fingers behind your back with your palms facing inwards. Reach back as far as you can and hold for 10 seconds.

READ ALSO: How To Lose Arm Fat and Tone Your Upper Arms Over 50

Toned Arm Workout

Lateral Arm Raises

Bring both arms out in front of you and point your fingers towards the floor. Raise both arms in unison until they reach shoulder height.

Once and shoulder height, bring both arms all the way out to the side. Bring arms back in and down to starting position.

This is one repetition. Repeat this movement for 50 seconds, with 10 seconds rest before the next movement.

Back Pulses

Bring both arms out to either side, perpendicular to the floor, at shoulder height. Face palms toward the back wall and gently pulses back and forth.

Repeat this movement for 50 seconds, with 10 seconds rest before the next movement

Forward pulses

Bring both arms out to either side, perpendicular to the floor, at shoulder height. Face palms toward the front and gently pulses back and forth.

Repeat this movement for 50 seconds, with 10 seconds rest before the next movement.

Unders and Overs

Raise both arms to the side perpendicular to the floor, keeping fingers tight together. Imagine both hands resting on a wheel.

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Now, gently circle the circumference of the wheel clockwise then in reverse counter clockwise. This is one repetition.

Repeat this movement for 50 seconds, with 10 seconds rest before the next movement.

READ ALSO: 10 Minute Toned Arm Workout For Women Over 50 | No Equipment

Shoulder taps to high taps

Bring both arms out to the side, perpendicular to the floor, with your palms facing towards the sky. Bend at the elbow and aim to touch your shoulders with your fingertips.

Bring arms back out to the starting position. Now, raise both arms above your head and tap your left and right fingertips together. Bring your arms back to the starting position.

This is one repetition. Repeat this movement for 50 seconds, with 10 seconds rest before the next movement.

The vogue

Hold your arms out in front of your body, bending at the elbow at 90 degrees so your hands cover your face.

From this position, pull your arms back, imagining you are trying to touch your elbows behind your back. Return to centre when you hit your peak.

Repeat this movement for 50 seconds, with 10 seconds rest before the next movement.

Toned Arm Workout

Strong arm raises

As with the lateral arm raises, begin with both arms out in front with fingers pointing towards the floor.

Raise arms up to shoulder height and hold for a beat, then bring arms all the way up, touching your ears with your bicep. Hold for a beat here then bring your arms back to shoulder height. Hold here for a beat.

Next, bring your arms out the side, pointing your fingers at the opposite wall. Hold for a beat. Finally, bring your arms back to centre, hold for a beat then lower to the starting position.

That is one repetition. Repeat this movement for 50 seconds, with 10 seconds rest before the next movement.

Shoulder taps

Begin with both arms outstretched, as with the arm circles. Keeping your upper arm straight and bending the elbow at 90 degrees, lightly tap your shoulder, then return to the starting position.

Repeat this movement for 50 seconds, with 10 seconds rest before the next movement.

Cross body arms

Bring both arms out to the sides. This will be the starting position. Slide your arms horizontally across your body, crossing your left hand over the top of your right hand.

Return to the starting position. Now, cross your arms again, this time crossing your right hand over your left. Return to the starting position.

This is one repetition. Repeat this movement for 50 seconds, with 10 seconds rest before the next movement.

ARM CIRCLES

Stretch both of your arms out straight to the side of your body, no higher than shoulder height. With your palms down and fingers straight, slowly move your arms in a clockwise direction.

Make sure you’re keeping your shoulder blades tight. Keep up this motion for 50 seconds.

Repeat this motion for a further 50 seconds with your palms facing up, circling counter clockwise.

Toned Arm Workout

And we’re done! Congratulations! You did such an amazing job.

Remember, this 10-minute toned arm workout is designed to tone and strengthen your arms so they will burn. Try to do this workout 2-3 times a week.

I would love to hear from you if you have tried this toned arm workout, and let me know if there are any other workouts you would like to see.

Try this workout to tone your arms and get rid of bat wings: 10 Minute bye bye BAT WINGS Workout | No Equipment!

Latest Video

Struggling with weight gain during menopause? This 30-minute fat-burning workout is designed specifically for women over 50 to target the real causes of midlife weight gain — hormonal changes, loss of muscle mass (sarcopenia), and slowed metabolism.
⁣
In just 30 minutes, you’ll work through four focused routines:
✔ 7-min Standing Abs with Dumbbells to flatten the belly and fire up your core
✔ 7-min Squat Challenge to strengthen your glutes and legs (vital for bone density and longevity)
✔ 7-min Arm Toning Workout for sculpted, defined arms
✔ 7-min Walking Cardio + Brain Boost to elevate heart health and improve memory and reaction time
⁣
This workout helps combat estrogen loss, improves bone health to prevent osteopenia and osteoporosis, and includes brain training using the DSST test (Digit Symbol Substitution Test) to keep your mind sharp.
⁣
It’s beginner-friendly, requires no fancy equipment, and can be done at home – the perfect balance of strength training, cardio, and cognitive health for longevity.
⁣
💪 You’ll burn fat, tone muscle, improve balance, and boost brain power – all in just 30 minutes.

💡 What You’ll Gain
• Improved metabolism during menopause
• Reduced risk of sarcopenia & osteoporosis
• Increased energy, strength, and confidence
• Better memory, faster thinking, and coordination
#menopauseworkout #fabulous50s #burnfatafter50

0:00 - Intro to 30-Minute Fat Loss Workout for Women Over 50
0:27 - 7-Minute Standing Abs with Weights for Belly Fat Loss After Menopause
8:07 - 7-Minute Squat Challenge for Longevity & Bone Health After 50
15:34 - Water Break & Transition to Upper Body Training
15:57 - 7-Minute Arm Toning for Upper Body Definition After 50
23:44 - 7-Minute Walking Cardio & Brain Training for Memory & Fall Prevention
24:43 - DSST Brain Test: Shape & Number Memory Challenge for Mental Sharpness
26:49 - Balance & Coordination Training with Cognitive Challenge
27:52 - Air Squats for Daily Functional Strength & Mobility After 50
28:49 - Runners Training for Dynamic Balance & Cardiovascular Health
30:58 - Cool Down & Share Your Challenge Results

…………………………………………………………………………………………….
✅KEEP GOING WITH THE  14 DAY LOSE BELLY FAT CHALLENGE  ✅
https://courses.fabulous50s.com/14-day-lose-belly-fat-challenge/

🦋 SUBSCRIBE TO MY NEWSLETTER
I'll send you the latest updates in fitness, health, lifestyle for Women Over 50!
✉️ Signup is free: https://fabulous50s.com/subscribe-to-our-newsletter/

🦋 WORLD RENOWNED COURSES
Glow Up Fitness Course: https://fabulous50s.com/14-day-glow-up-fitness-course/
14-Day Weight Loss Challenge : https://fabulous50s.com/new-you-weight-loss-14-day-challenge-sign-up/
More Courses: https://fabulous50s.com/courses/

🦋 GET MY FREEBIES
Free Workout Plan: https://fabulous50s.com/freebies/
Free eBook: https://fabulous50s.com/free-tools/
Free Resources: https://fabulous50s.com/blog/
Buy Me A Tea And Get 5 Bonuses: https://www.buymeacoffee.com/fabulous50s

🦋 SHOP PRODUCTS
Amazon Favorites: https://www.amazon.com/shop/fabulous50s
Beauty, Fashion and More:  https://store.fabulous50s.com/

🦋 SOCIALS 
Youtube:  Subscribe for more videos https://www.youtube.com/c/fabulous50s?sub_confirmation=1
Facebook: https://www.facebook.com/fabulous50ss
Pinterest: https://www.pinterest.com.au/SchelleaF/
Instagram:   https://www.instagram.com/fabulous.50s/   
Tiktok: https://www.tiktok.com/@fabulous.50s
Twitter: https://twitter.com/SchelleaF
Website: https://fabulous50s.com/

🦋 GET IN TOUCH
Partnerships: pr@fabulous50s.com 
Customer Support: support@fabulous50s.com
MAIL: Po Box 12239 Clunes, NSW 2480 Australia 2480
…………………………………………………………………………………………….

DISCLAIMER: 
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. 
#menopauseworkout #fabulous50s #burnfatafter50

Struggling with weight gain during menopause? This 30-minute fat-burning workout is designed specifically for women over 50 to target the real causes of midlife weight gain — hormonal changes, loss of muscle mass (sarcopenia), and slowed metabolism.

In just 30 minutes, you’ll work through four focused routines:
✔ 7-min Standing Abs with Dumbbells to flatten the belly and fire up your core
✔ 7-min Squat Challenge to strengthen your glutes and legs (vital for bone density and longevity)
✔ 7-min Arm Toning Workout for sculpted, defined arms
✔ 7-min Walking Cardio + Brain Boost to elevate heart health and improve memory and reaction time

This workout helps combat estrogen loss, improves bone health to prevent osteopenia and osteoporosis, and includes brain training using the DSST test (Digit Symbol Substitution Test) to keep your mind sharp.

It’s beginner-friendly, requires no fancy equipment, and can be done at home – the perfect balance of strength training, cardio, and cognitive health for longevity.

💪 You’ll burn fat, tone muscle, improve balance, and boost brain power – all in just 30 minutes.

💡 What You’ll Gain
• Improved metabolism during menopause
• Reduced risk of sarcopenia & osteoporosis
• Increased energy, strength, and confidence
• Better memory, faster thinking, and coordination
#menopauseworkout #fabulous50s #burnfatafter50

0:00 - Intro to 30-Minute Fat Loss Workout for Women Over 50
0:27 - 7-Minute Standing Abs with Weights for Belly Fat Loss After Menopause
8:07 - 7-Minute Squat Challenge for Longevity & Bone Health After 50
15:34 - Water Break & Transition to Upper Body Training
15:57 - 7-Minute Arm Toning for Upper Body Definition After 50
23:44 - 7-Minute Walking Cardio & Brain Training for Memory & Fall Prevention
24:43 - DSST Brain Test: Shape & Number Memory Challenge for Mental Sharpness
26:49 - Balance & Coordination Training with Cognitive Challenge
27:52 - Air Squats for Daily Functional Strength & Mobility After 50
28:49 - Runners Training for Dynamic Balance & Cardiovascular Health
30:58 - Cool Down & Share Your Challenge Results

…………………………………………………………………………………………….
✅KEEP GOING WITH THE 14 DAY LOSE BELLY FAT CHALLENGE ✅
https://courses.fabulous50s.com/14-day-lose-belly-fat-challenge/

🦋 SUBSCRIBE TO MY NEWSLETTER
I'll send you the latest updates in fitness, health, lifestyle for Women Over 50!
✉️ Signup is free: https://fabulous50s.com/subscribe-to-our-newsletter/

🦋 WORLD RENOWNED COURSES
Glow Up Fitness Course: https://fabulous50s.com/14-day-glow-up-fitness-course/
14-Day Weight Loss Challenge : https://fabulous50s.com/new-you-weight-loss-14-day-challenge-sign-up/
More Courses: https://fabulous50s.com/courses/

🦋 GET MY FREEBIES
Free Workout Plan: https://fabulous50s.com/freebies/
Free eBook: https://fabulous50s.com/free-tools/
Free Resources: https://fabulous50s.com/blog/
Buy Me A Tea And Get 5 Bonuses: https://www.buymeacoffee.com/fabulous50s

🦋 SHOP PRODUCTS
Amazon Favorites: https://www.amazon.com/shop/fabulous50s
Beauty, Fashion and More: https://store.fabulous50s.com/

🦋 SOCIALS
Youtube: Subscribe for more videos https://www.youtube.com/c/fabulous50s?sub_confirmation=1
Facebook: https://www.facebook.com/fabulous50ss
Pinterest: https://www.pinterest.com.au/SchelleaF/
Instagram: https://www.instagram.com/fabulous.50s/
Tiktok: https://www.tiktok.com/@fabulous.50s
Twitter: https://twitter.com/SchelleaF
Website: https://fabulous50s.com/

🦋 GET IN TOUCH
Partnerships: [email protected]
Customer Support: [email protected]
MAIL: Po Box 12239 Clunes, NSW 2480 Australia 2480
…………………………………………………………………………………………….

DISCLAIMER:
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.
#menopauseworkout #fabulous50s #burnfatafter50

YouTube Video VVVpV1BVODNWbU9YalE2eFkwZ0lyaElRLkJkaXpqV2xaMTNz
fabulous50s 2.1M

30-Min Fat Loss Workout for Women Over 50+ | All Standing Low Impact!

fabulous50s July 9th

About me

Schellea Fowler, the visionary founder of Fabulous50s, brings over three decades of leadership and expertise in small business to her legacy. Not only has she achieved personal success, but she has also become a mentor, generously sharing her extensive experience with emerging entrepreneurs.

After retiring at 50 in 2016, Schellea’s passion for continuous growth led her to pursue further qualifications, becoming a certified fitness instructor and personal trainer specializing in exercise and brain health for older adults. Through Fabulous50s, Schellea continues her mission of inspiring women to embrace and celebrate every phase of life with confidence and vitality.

Her diverse qualifications reflect her commitment to holistic well-being, including a Neuro Athletics Coaching Certificate (NACC) from Neuro Athletics, Meditation Teacher Training from Yoga Coach, Fashion Styling certification from the Australian Style Institute, and Advanced Personal Colour Analysis from AOPI.

wellness expertise Schellea Fowler

In addition to her wellness expertise, Schellea is also a certified business and life coach, equipping her to empower women not only in health and fitness but also in their personal and professional growth.

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Take the 14 day weightloss challenge

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One Response

  1. The Paleo bread is amazing! It was fresh for the whole week. My hubby and me adoee it. So easy to make, even with hand mixer! Thank you!

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