The Ultimate Guide on How to Lose Arm Fat

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What’s up Jump Rope fam?

Today we’re going to talk about how to get rid of arm fat by using a jump rope. We get lots of comments from people about how they want to get rid of their bat wings and lose some arm fat. Just like with belly fat and man boobs, you can’t just pick areas of your body you want to trim down. To get those sexy, shredded arms, you’ve got to tackle fitness and nutrition meant for your entire body.  Today, we’re going to show you how proper nutrition and an intense workout can get you closer to the Jump Rope Dude lean, athletic physique.

The Spot Reduction Myth

A lot of people want to remove body fat from their thighs or their arms or their chest or wherever it may be. So they look for content on the internet to specifically on how to tone up these areas. In other words, they are looking to spot reduce.

The myth of spot reduction is that you can pick a part of your body and you try to remove fat from there. Well, it doesn’t quite work that way.

What you can do is remove body fat from your entire body. Basically, you have to decrease your overall body fat composition if you want to lose weight from any specific place on your body. When you do that, you are going to eventually target the part of your body you want and you’re going to lose body fat there. You can’t just do 1000 push-ups every day and lose arm fat. Instead, you have to lose body fat in your entire body while building those arm muscles. You build up those muscles so that when your body fat percentage is low enough, they can show through.

A Note On Genetics

Everyone’s genetics are different. Your friend may hold more body fat in their glutes and thighs, while you may hold extra body fat in your arms or in your hips. We’re all different. We’re all unique little snowflakes and we hold our body fat in different areas. But, no matter who you are, if you get a low enough body fat composition, we guarantee you that you’re going to lose body fat everywhere including your arms.


We’re going to help you get rid of arm fat in two different ways today.

First, let’s talk about the nutrition aspect. The number one thing you have to do is get yourself in a calorie deficit. What that means is that you are burning more calories than you are consuming on a daily basis. You also want to consume a healthy diet and limit alcohol to stay on track to your body fat and weight loss goals. Avoid eating too much fast food and focus on lean proteins that will help you build lean muscle.

Check out our Nutrition Calculator, where you can plug in all your information and it’ll spit out the right number of calories and macronutrients you should be consuming to hit your goals. If you need help using the calculator, take a look at our video tutorial that shows you how to enter all of your information to get the right metrics. If you get that nutrition on point for an extended period of time, you will lose body fat in general which will lead to you losing the fat on your arms.

Workout and Gear Breakdown

The second part of losing arm fat is going hardin your workouts. We’re going to put you through a workout that is going to help you tone your arms and remove more body fat from your body in general. This workout is going to be very high intensity and it’s also going to be working to tone your arms as well.

Jump Rope

The high-intensity part of this workout is known as HIIT or high-intensity interval training. We’re going to be using a 1/2-pound energy rope by CrossRope, which you can get for 10% off if you click that link. This rope, along with the heavy rope and agility rope, are what we use in every one of our videos and exercises because it’s the best we’ve found on the market. This rope is a little heavier so it takes your fat burning to the next level. If you have a different jump rope that’s cool too, just use the one you have. But by using a heavier rope, you’re adding more resistance so you’re going to burn more calories in less time. That’s specifically why we’re using this rope because we want to be as efficient as possible when looking to burn calories and fat loss.

Upper Body Exercises

The second part of this workout is that we’re going to incorporate upper body exercises that specifically target your arms, chest, and shoulders. This will help you tone up the muscles in your arms so when you lose weight you have firm, toned, muscular arms that scream hotness.

You can also pair this workout with weight lifting in the gym to really work on building muscle. Some great arm toning exercises are simple exercises like triceps dips, pull-ups, and biceps curls. You can learn how to do these in our article on how to get cut arms. You can even do some rowing to get an intense workout for all of your arm muscles. If you want to take cardio up a notch to shed arm fat faster, check out our fat loss workout video that will get you on your way to getting shredded.

We’re going to get you some sexy arms through this high-intensity jump rope and arm-toning workout. Let’s do the thing!

Arm Fat Loss Workout

Rest 1 minute in between circuits. Repeat circuit 3-4X.

30 Seconds: Jump Rope Run In Place

Alright dudes and dudettes, we’re off to a fast start here. Get after it immediately and make sure you have good form. Keep your elbows in and stay light on your feet while letting your wrists control most of the momentum. Make sure you keep your feet hip-width apart, don’t get sloppy even when you get gassed.

30 Seconds: Tricep Push Ups

When it comes to these pushups, make sure your left and right hands are shoulder-width apart to keep proper form. Keep your left elbow and right elbow in as well so you can activate not only your triceps but also your chest. This exercise is great because it helps you protect your rotator cuff, which is upon your shoulders. Shoot for 15 to 20 reps in this 30-second set. Don’t go for high speed, go for perfect form.

30 Seconds: Jump Rope Feet Side To Side

This move here is basically starting with a regular bounce and alternating between landing with your feet apart and your feet together with each rope turn. The energy rope is a step in between the 1-pound rope and the agility rope and this movement here will really fire up the calorie burning.  Don’t worry about messing up, we’re all human and we all make mistakes occasionally. Just have fun doing it and make sure to push yourself to get the body you want.

 30 Seconds: Bicep Push Ups

Back at it with the upper arm exercises and we have bicep push-ups now. To do these, you need to turn your hands out in opposite directions to really get the focus on those biceps.

Bicep push-ups can be difficult, so if you can’t do this, that’s totally fine. Go ahead and do regular push-ups or knee push-ups, but challenge yourself to burn some of that fat.

30 Seconds: Jump Rope Boxer Skip

Getting sweaty here, so go at your all out maximum intensity. This jump rope is a little bit heavier so you can’t whip it as fast, but that’s fine. Just keep working hard and moving closer to your goal.

30 Seconds: Tricep Push Ups

Back to the tricep pushups and really activating those tricep muscles for toned arms.  If you need a rest, that’s totally cool. Just take a break in the up position and maintain that plank form. This way you are still working your arm muscles just by holding your body weight up. So that’s totally fine for some of our beginners out there. For those who are more advanced, we want you going as hard as you can and trying to hit that 15 to 20 reps. You’re doing great.

30 Seconds: Jump Rope High Knees

Really work on burning that fat by going as hard as you possibly can. None of these workouts are going to be as effective as they can be if you’re not going at your maximum intensity. Don’t worry about the person near you. Don’t compare yourself to other people. Just go as hard as you possibly can and have fun doing the thing, ladies and gentlemen. Keep on killing it.

30 Seconds: Bicep Push Ups

Last set of arm exercises here. Put in the work and you’ll be able to get that Jump Rope Dude physique. Push it and after you get done with this one, complete the circuit another 2 to 3 times.

Workout Recap

Rest 1 minute in between circuits. Repeat circuit 3-4X.

  • 30 Seconds: Jump Rope Run In Place

  • 30 Seconds: Tricep Push Ups

  • 30 Seconds: Jump Rope Feet Side To Side

  • 30 Second: Bicep Push Ups

  • 30 Seconds: Jump Rope Boxer Skip

  • 30 Seconds: Tricep Push Ups

  • 30 Seconds: Jump Rope High Knees

  • 30 Seconds: Bicep Push Ups

Do The Thing

If you stick to your calorie deficit and make your workouts as intense as you can, you’ll get that sexy, lean Jump Rope Dudes physique. If you can’t do all the exercises at the beginning, don’t stress, just modify them a bit and make sure you are going at it with all your effort. Dial in the nutrition, get your workouts in and you’ll get rid of those flabby arms.



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