Getting Your Muscles Ready

According to the Mayo Clinic, stretching before exercise helps guard against injury and improves athletic performance. The major muscles you will use in this workout are your legs (hamstrings, quads, calves, hips), arms (biceps, triceps, deltoids) and torso (pecs, obliques, lats and rhomboids). For each muscle, pick out a dynamic stretch that mimics the stresses this workout will put on it. This could be as simple as gently swinging your arms or doing some walking lunges to loosen up your legs.

Revving Up Your Circulation

According to the Mayo Clinic, warming up before aerobic exercise can help guard against injury. Warming up increases your body temperature and stimulates blood flow to your muscles. For this workout, a five-minute brisk walk will be sufficient to start pumping blood to your muscles. This can double as transportation time, on your way home or down to the gym.

Aerobic Arm Fat Burning

Right after your warm up, jog for 30 minutes without stopping. Jogging is an aerobic exercise that burns fat across the body by rhythmically working large muscle groups for an extended period of time. The CDC recommends doing moderate-intensity aerobic exercises like jogging for at least 150 minutes per week.

Building Some Stellar Arms

According to the CDC, you should strive to work all your major muscle groups with strength-training exercises. These next few sections can help you get started. The pushup is a strength-training exercise that works the triceps, deltoids and pectorals, building muscle in the arms and burning excess fat across the body. Start your pushup in the plank position with your hands directly below or just proximal to your elbows, and your feet together, balancing on your toes. Brace your abs and ease yourself down until your chest just touches the ground. Without allowing your torso to sag, push yourself back up to the plank position. Do two to three sets of eight to 12 repetitions each.

Keeping Your Chin Up

The pullup is a strength-training exercise that builds muscle in the biceps and pectorals while also burning fat across the body. Start by hanging from a pullup bar. Contract your arm muscles and pull your body up so your chin is above the bar. Slowly lower yourself back down until your arms are fully extended again. Do two to three sets of as many pullups as you can do. Work your way up to sets of eight if possible.

Building Abs, Burning Arm Fat

Situps are another fat-burning strength-training exercise. Though they are primarily focused on building abdominal muscles, the fat burned while doing situps can come from any fat storage area across the body, including the arms. Start by lying flat on the ground or a mat with your knees bent in front of you and your feet hooked under an overhang, like a couch or a bed frame. Brace your abs and raise your torso toward your knees. Keeping your abs braced, lower yourself back down.

Cooling Down

Cooling down slowly lowers your body temperature after a workout. For this workout, go on a five-minute brisk walk after you finish exercising. This workout incorporates 40 minutes of moderate aerobic activity and one strength-training session. To meet the CDC’s recommended weekly exercise requirements, you will need to do four aerobic sessions and at least two strength-training sessions per week. Do some static stretches of the muscles you used, spending about 30 seconds on each stretch. Avoid bouncing, as it can tear the muscle. You should feel tension, but not sharp pain.