If you want to build strength in your upper arms, you may think you need to grab a set of dumbbells and do endless bicep curls. But this bodyweight arm workout shows that you can build upper body muscles in just 15 minutes without weights.
working with him best adjustable dumbbells in the gym or at home can be a great way to reach your muscle-building goals. But bodyweight exercises are great for when you’re traveling, short on time, or new to resistance training.
According to rhiannon bailey (opens in a new tab)the personal trainer behind this routine, the workout is designed to “target those little muscles [fibers] in your arms through the power of resistance training to help strengthen and tone.”
The goal is not to build bodybuilder-style arms, but rather to build functional muscles that help you improve your workout performance, make everyday activities like carrying and lifting easier, and increase lean muscle mass.
You’ll do each move for 40 seconds, then take a 20-second break before moving on to the next exercise. Repeat the seven-move circuit three times for an effective and efficient way to build muscle without weights.
Watch Rhiannon Bailey’s Five-Move Arm Workout
This style of exercise is known as high-intensity resistance training (HIRT). While HIRT workouts often involve weights, Bailey’s routine is designed to hit muscles through intense bursts of effort to build strength in just 15 minutes.
It’s a technique similar to cardio-focused high-intensity interval training (HIIT), where the goal is to do intense exercise in short bursts with minimal rest. This keeps your heart rate elevated, which leads to a higher energy burn during your session.
But it also has longer-term effects, like boosting your metabolism and increasing the amount of energy and fat you burn at rest. This is the reason why many people use a HIIT workout for fat loss if you are looking to lose weight.
Bailey’s HIRT routine is great if you’re short on time, especially since you don’t need any equipment, but training without weights is a great introduction to how to build muscle. Using your body weight as resistance helps you perfect your form and get the technique right.
As you get stronger, it’s worth picking up an inexpensive set from the best resistance bands. These lightweight bands are a portable alternative to weights and are ideal for building strength with this full body resistance band workout.
