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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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
52 Responses
Hi Schell
Thanks for a great workout. Liked this one as it is more fast paced with upbeat music. I am Tan from UK aged 64. My fave video is the HIIT workout with Andressa as its fun fast paced and has more modern music. Thanks so much.
Thank you for sharing your wonderful comment Tan! I am so glad you loved this new workout. Stay strong and fabulous! ????❤️
I just found you and am so, so happy. Thank you. Yes I’m definitely sweating. Happy sweating. Looking forward to being fabulous in my 70’s!
If you’re sweating, it means you’re working hard! Keep up the amazing work Jo-Anne! Thanks for being part of our fabulous community.
Awesome video! What a great workout! Welcome back!
Thank you for your kind words Jan. Stay fabulous! ❤️????
Love love this new video Schellea.
Great to have you back, you look fantastic.
Look forward to the next challenge.
Lene
Thank you so much for your lovely comment Lene. Sending you a big hug! ????❤️
Love this workout. Hot and sweaty!
That is so great! I’m glad you loved this workout. Keep up the fabulous work ????❤️
Absolutely loved this, thankyou so much, you are really amazing:):)
You are awesome Sheila!! Thanks for working out with me ❤️ Stay strong and fabulous ????❤️
Thanks for the new workout, i loved it, was this done in your new home ?
I’m so glad you enjoyed the new workout! I really appreciate you taking the time to leave a comment ❤️❤️❤️
Loved this !
How do I find how much it will cost me ?
Hi Janica! This workout is absolutely free. You can check out the fitness challenges here ???? https://fabulous50s.com/challenge/ Stay fabulous! ????????
Really enjoyed this new workout. Thank you Schellea for helping us stay fit
.
You are so welcome Sarah!????❤️ I am so glad you enjoyed this workout. Stay strong and fabulous! ????????
Wow! LOVED THIS VIDEO! Yes it is sweaty but not in an exhausting way. And really liked the thigh work as I need to do a lot of toning there but have some knee issues so have to be cautious. Hope we can see more videos like this one in the near future. You my dear are AWESOME????
Thank you so much – absolutely loved it – sweating and very very happy!!!
Yay! Great work Rebecca!???? Stay strong and fabulous. ❤️????
Great workout! I am energized and feel great.
You are awesome Christina!! Thanks for working out with me ❤️ Stay strong and fabulous ????❤️
definitely a 10. i can type a bit more once i catch my breath lol xx fabulous fabulous fabulous xx im off to lie down hahahahaha
Yay! Thanks so much for sharing Dawn ???? I’m glad you enjoyed the workout and appreciate you taking the time to comment ❤❤
Thank you soooo much Schellea! I have such a hard time to get myself to exercise! I feel 10/10, swedding like crazy! Love the music and the energy of this workout. You are amazing! Thanks!
Priscilla
Wow ???? you are on fire! And should be so proud of your fabulous self Priscilla ???? thanks for making me smile
Thanks great work out
You are so welcome Gab! I am glad you enjoyed this workout. Keep up the fabulous work!????????
Great Workout. Thank you
I am so glad you enjoyed this workout Susan!Stay strong and fabulous! ????❤️
I am so glad you enjoyed this workout Susan! Stay strong and fabulous! ????❤️
this work out would be a whole lot better if you had a better music selection. Most of this doesn’t flow. Going back to the old videos.
Awesome workout. More like this please that are good for the arms and bottom. Thanks
I am so glad you enjoyed this workout Julie! Stay strong and fabulous ❤️????
Thank you Schellea for this great new workout. Ive been with you all through covid and you’ve saved me from myself so many times. At 71 I’m fitter than I was at 50 thanks to you. Ive introduced my friends to your wonderful, inspirational site too. Good luck with the next phase of your amazing life….x
You are such an inspiration Susan! 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! ????????
Serious abs workout! Thank you from Coventry, UK, we love this video!!
Thank you for sharing your wonderful comment Lisa. Sending you a big hug from Australia ????❤️
I’d give your exercises a thumbs up every time I do them which is almost every day,, but unfortunately I can’t find a way to do that?
Love the 5 minute abs and the 30 min fat burning, I have been doing the 5 min abs, every day now, for 6 weeks. Every 2nd day for the 30 min fat burn.
Thank you so much. Feel great, look even better.
Wow ???? you are on fire Dianne! And should be so proud of your fabulous self ???? thanks for making me smile
thank you this us my fourth workout and feel my muscles getting stronger already. I am 68 love your videos. I have arthritis and am amazed at myself that i can complete these.
WooHoo! Go You Marian! You should be so proud of yourself for all of the hard work you’re putting in. Stay strong and fabulous ????❤️
Love your workouts Schellea! I love the 30 minute ones and I often do a combo of workouts with the 5/10/15/20 minutes. Could you pleeeease tell me who does the song with the lyrics “if you wanna be my guy don’t waste my time?” I love it and can’t find it anywhere. It’s about at the 15.30 minute mark 🙂 You’re a wonderful inspiration, Schellea!
Thank you , I really enjoy your workouts.
You are so welcome Arlene. Stay strong and fabulous ❤️????
Thank you, I feel amazing.
Yay! Go Arlene. Very well done ???? Keep up the great work ????❤️
thank you for the great workout, i am still going it gets easier by the day.
Go you Marian! Every single day that you’re showing up, know that you’re doing something to make a difference for yourself.
I notice my back is not as painful as it usually is.