4 Standing Arm Workouts You Can Do Anywhere (No Equipment Needed!)

Looking for simple, effective arm workouts you can do standing or even sitting in a chair? You’re in the right place! These arm workout routines require no equipment, making them perfect for beginners, busy days, or anyone who wants a quick burn without heavy weights. If the moves feel too easy, just grab a pair of light dumbbells, wrist weights, or even water bottles for an extra challenge.

We’ve rounded up 3 awesome arm workouts (plus a bonus workout) from some of the most popular fitness creators on YouTube. Each workout brings its own style and energy, so you can pick (or mix and match) depending on your mood and schedule.

1. Blogilates – 15 Minute Arm Burnout (Weightless Upper Body Workout)

Cassey Ho of Blogilates delivers one of her fan-favorite arm routines here. It’s 15 minutes of pure arm endurance, with each exercise lasting 90 seconds. The challenge? Try not to drop your arms the whole time. But don’t worry—if you need to rest, take a breather! The more you practice, the stronger your arms will get, and the longer you’ll be able to keep them lifted.

Cassey’s warm, chatty style makes you feel like you’re working out with a friend in her cozy living room, which really helps distract you from the burn. This one’s tough—but worth it!

2. Chloe Ting – 10 Mins Toned Arms Workout | No Equipment

If you want results and consistency, Chloe Ting’s 10-minute routine is a great choice. Each move lasts 40 seconds, sometimes with a short break in between. Her style is straightforward and effective, making this one of her most popular arm workouts ever.

It’s a perfect middle-ground workout: long enough to feel a good burn but short enough to squeeze into your day. Stick with this routine, and you’ll start noticing definition and tone over time.

3. MadFit – 5 Min Toned Arms Workout - No Equipment

Pressed for time? Maddie from MadFit has you covered with this quick 5-minute workout. Even though it’s short, don’t be fooled—you’ll feel the burn! The challenge is the same: keep those arms up the whole time.

This workout is a fantastic “add-on” to a longer routine or a great way to sneak in movement on busy days. It’s also MadFit’s most highly viewed arm workout video, and it’s easy to see why—fast, effective, and no equipment needed.

Bonus: Holly Dolke – Tone Your Arms Workout - No Equipment (Quick + Intense)

For those who love a challenge, Holly Dolke’s 8-minute reps-based workout (actually only 7 minutes - we checked!) is a must-try. This one’s quick, intense, and effective—no breaks, just continuous movement. If you make it all the way through without lowering your arms, give yourself a big high-five. And if you had to rest? Still celebrate—you showed up and worked those arms!

It’s Holly’s most popular workout video for good reason: it works.

Ready to Feel Stronger?

Whether you’ve got 5 minutes or 15, these standing arm workouts are a simple way to add strength and tone without needing equipment. Do them from the comfort of your home, in your office chair, or even while watching TV.

Want more at-home workout routines like these? Check out our full library of workouts at FitlyCafe and find the perfect one for your schedule, goals, and style.