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10 Minute Toned Arm Workout

10 Minute Toned Arm Workout

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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

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.

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

Lose Belly Fat FAST Over 50 — 15 Min Fat-Burning Walk (Bonus Brain Boost!)
This is not just another walking workout — it’s a full-body fat-burning session combined with powerful brain training designed specifically for women over 50. In just 15 minutes, you’ll boost your heart rate, slim your waistline, and sharpen your mind — all at once! exercise for menopause belly fat
We’ll go through 15 energizing exercises:
45 seconds of movement, followed by 15 seconds of walking recovery. Each move is low-impact, joint-friendly, and requires no equipment — perfect if you're over 50 and want results without the jumping.

But here’s what makes this workout different...

What’s the Brain Boost?
During the workout, we’ll incorporate a simple cognitive drill inspired by the Stroop Test — a scientifically proven way to improve brain function.

The Stroop Test challenges your brain to process conflicting information — like seeing the word “blue” written in red text and having to say the ink color instead of the word. This creates a healthy level of cognitive stress that strengthens your prefrontal cortex, improves reaction time, and supports memory, focus, and brain flexibility — especially important as we age.

Why Combine This With Exercise?
Movement increases blood flow to the brain. When you pair aerobic activity with brain challenges, it amplifies the brain’s ability to grow and adapt. This is called dual-task training, and it’s one of the most effective ways to prevent cognitive decline and promote healthy aging.

So you’re not just burning belly fat — you’re building a stronger, sharper brain.

What You’ll Get in This Workout:

15 minutes of fat-burning, no-jumping cardio
Brain activation with Stroop-inspired drills
Exercises tailored for women over 50
Easy-to-follow moves with beginner-friendly pacing
A total-body approach to physical and cognitive health

Let me know in the comments: How did your brain feel after today’s workout?

0:00 - Intro & Workout Plan for 15-Min Fat-Burning Walk
0:30 - Warm-Up: Toe Taps with Arm Circles
1:17 - Brain Training Stroop Test Explanation
1:32 - Walking with Overhead Arm Raises & Alternating Steps
2:30 - Walking with Arm Raises & Alternating Forward/Back Steps
3:30 - Walking with Overhead Raises & Side Steps with Arm Extensions
4:30 - Standing Chest Opener to Lateral Extension Sequence
5:30 - Side Steps with Diagonal Arm Crosses for Fat Burning
6:30 - Alternating Knee Raises with Synchronized Arm Pulls
7:30 - Alternating Back Steps with Rhythmic Arm Swings
8:30 - Squat with Overhead Reach to Standing March Transition
9:26 - Accelerated Walking with Rhythmic Arm Coordination
12:50 - Squat with Overhead Reach Sequence
13:50 - Walking in Place with Lateral Extensions & Bicep Curls
14:30 - Workout Finale & Additional Workout Recommendations for Women Over 50

…………………………………………………………………………………………….
✅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. 
#fabulous50s #fatburn #walkingworkout

Lose Belly Fat FAST Over 50 — 15 Min Fat-Burning Walk (Bonus Brain Boost!)
This is not just another walking workout — it’s a full-body fat-burning session combined with powerful brain training designed specifically for women over 50. In just 15 minutes, you’ll boost your heart rate, slim your waistline, and sharpen your mind — all at once! exercise for menopause belly fat
We’ll go through 15 energizing exercises:
45 seconds of movement, followed by 15 seconds of walking recovery. Each move is low-impact, joint-friendly, and requires no equipment — perfect if you're over 50 and want results without the jumping.

But here’s what makes this workout different...

What’s the Brain Boost?
During the workout, we’ll incorporate a simple cognitive drill inspired by the Stroop Test — a scientifically proven way to improve brain function.

The Stroop Test challenges your brain to process conflicting information — like seeing the word “blue” written in red text and having to say the ink color instead of the word. This creates a healthy level of cognitive stress that strengthens your prefrontal cortex, improves reaction time, and supports memory, focus, and brain flexibility — especially important as we age.

Why Combine This With Exercise?
Movement increases blood flow to the brain. When you pair aerobic activity with brain challenges, it amplifies the brain’s ability to grow and adapt. This is called dual-task training, and it’s one of the most effective ways to prevent cognitive decline and promote healthy aging.

So you’re not just burning belly fat — you’re building a stronger, sharper brain.

What You’ll Get in This Workout:

15 minutes of fat-burning, no-jumping cardio
Brain activation with Stroop-inspired drills
Exercises tailored for women over 50
Easy-to-follow moves with beginner-friendly pacing
A total-body approach to physical and cognitive health

Let me know in the comments: How did your brain feel after today’s workout?

0:00 - Intro & Workout Plan for 15-Min Fat-Burning Walk
0:30 - Warm-Up: Toe Taps with Arm Circles
1:17 - Brain Training Stroop Test Explanation
1:32 - Walking with Overhead Arm Raises & Alternating Steps
2:30 - Walking with Arm Raises & Alternating Forward/Back Steps
3:30 - Walking with Overhead Raises & Side Steps with Arm Extensions
4:30 - Standing Chest Opener to Lateral Extension Sequence
5:30 - Side Steps with Diagonal Arm Crosses for Fat Burning
6:30 - Alternating Knee Raises with Synchronized Arm Pulls
7:30 - Alternating Back Steps with Rhythmic Arm Swings
8:30 - Squat with Overhead Reach to Standing March Transition
9:26 - Accelerated Walking with Rhythmic Arm Coordination
12:50 - Squat with Overhead Reach Sequence
13:50 - Walking in Place with Lateral Extensions & Bicep Curls
14:30 - Workout Finale & Additional Workout Recommendations for Women Over 50

…………………………………………………………………………………………….
✅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.
#fabulous50s #fatburn #walkingworkout

YouTube Video VVVpV1BVODNWbU9YalE2eFkwZ0lyaElRLmZ5em1rcDI5Q29j
fabulous50s 2M

🔥Lose Belly Fat FAST Over 50 — 15 Min Fat-Burning Walk (Bonus Brain Training!)

fabulous50s March 25th

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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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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