15 Day Arm Fat Challenge (Get Sleek & Well-Toned Arms)


It has many names.

Arm flab, bat wings and even “the arm jiggle”. If you are struggling with losing arm fat, this challenge will put you on the right track to getting well-toned arms.

As long as you are willing to put in the work, the results will come.

Now bear in mind, you can’t spot reduce.

So for this to work successfully, you’ll be doing HIIT workouts combine with some arm-specific exercises. This way you’ll be getting the best of both worlds.

The Arm Fat Workout Overview

For some of the routines you are going need a pair of dumbbells, 8-10 pounds is good enough.

Don’t worry, we’ve designed the plan in a way that even if you don’t have any dumbbells, you will still get good results.

You will be training every other day, this way your upper body will get a chance to recover properly.

Each workout session will last anywhere from 20-30 minutes. Rest times will short to keep up the intensity.

So each workout day, you’re going to start off with HIIT/Cardio followed by an upper body workout sequence.

The 15 Day Workout Schedule

Everyone’s schedule is different, so fit the workout somewhere into your day that is most convenient.

Whether you train in the morning or evening, it doesn’t matter.

Here are the workout days and the routines you will be doing.

NOTE: Do the HIIT/Cardio routines first then do the upper body.

Day 1: HIIT/Cardio + Upper Body

Day 2: Rest Day

Day 3: HIIT/Cardio + Upper Body

Day 4: Rest Day

Day 5: HIIT/Cardio + Upper Body

Day 6: Rest Day

Day 7: HIIT/Cardio + Upper Body

Day 8: Rest Day

Day 9: HIIT/Cardio + Upper Body

Day 10: Rest Day

Day 11: HIIT/Cardio + Upper Body

Day 12: Rest Day

Day 13: HIIT/Cardio + Upper Body

Day 14: Rest Day

Day 15: HIIT/Cardio + Upper Body

Changing Up Your Diet For Faster Results

For any type of fat loss plan to work you’ll need to be in a calorie deficit. There’s no way around it.

Example, If you’re currently eating 2500 calories per day then you will need to scale it by about 500.

Meaning, now you’ll be 2000 calories per day to get your body to start dropping the excess fat. The workout routines we just covered earlier are just adding fuel to the fat burning process.

Diet and training works hand-in-hand.

One cannot work without the other so don’t try to skimp on either. Give both your best efforts and the results will come.

How Long Should I Rest In Between Sets?

Try to keep it no longer than 30 seconds.

The only time you’ll need to rest a bit longer is if you’re using heavier dumbbells like a 10 or 15 pounds.

NOTE: Don’t go beyond 15 pounds, remember you want toned sleek arms not bulky looking ones. 10 pounds is more than enough.

Cheat Meals: Can I Have Any?


Sorry, you only have 15 days to get the best results possible and you can’t allow anything to mess that up.

Yes, there  are fat loss plans that can work with a little cheat meal allowance, but you have to know what you’re doing.

If you were doing a 6 week plan, that’s different.

But it’s just 15 days.

AND since most persons don’t have a good grip yet on those cheat meal “urges”, it is best not to feed the beast.

What Should I Do After The 15 Day Challenge?

Start the challenge from day 1 again and increase the sets. So, if you were doing just 1 full set of the “HIIT/Cardio + Upper Body” then do 2 full sets.

The idea is to keep challenging yourself.

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