No Equipment At Home Arm Workout (12-minute EMOM With Video)

at home arm workout

When you think about upper body workouts, there’s a good chance that heavy dumbbells and cable machines come to mind. Even though it’s not entirely feasible to step into the gym for a while, it’s still realistic to come out on the other side of quarantine with stronger biceps and triceps. In fact, you can get an incredible at-home arm workout without ever picking up a dumbbell or kettlebell.

The best part is, you can do a complete at-home arm workout in just 12 minutes.


Instantly download the Primal Blueprint Fitness ebook for a complete functional fitness plan that works with any lifestyle. (FREE)


What You Need for an At Home Arm Workout

You can do a complete upper body workout even if you have no exercise gear whatsoever. The only equipment you need is your bodyweight, a sturdy box, small table, or step, and two weighted items you can grip. In this video, Brian used handled milk jugs because he can fill them with water to increase resistance, or pour water out to lighten the load.

At Home Arm EMOM Workout (All Fitness Levels)

Today, we’ll do a quick but challenging cycle of 6 moves, EMOM style, which stands for Every Minute On the Minute. We’ll set a 12-minute timer and move through the exercises at the minute mark. Moves in today’s lineup include:

  • Handstand push-ups
  • Tricep dips
  • Bicep curls
  • Tricep extensions
  • Lateral raises
  • Narrow push-ups

This workout was designed to adapt to your individual fitness level. The video below offers modifications for each move to make the workout easier or more challenging.

Variation: No Equipment Arm Microworkouts

My favorite way to do no-equipment workouts is to split them up as individual microworkouts. If I have a long stretch of desk work ahead of me, I’ll get up every hour or so and rep out a set of a movement, and at the end of the day, my efforts add up to a full upper body routine. Microworkouts are a great way to keep up your fitness no matter what your days have in store. If you’re interested in elevating your heart rate, though, consider doing the full twelve minute workout contiguously.

Clear a small space, press play, and let us know what you think.

About the Author

Mark Sisson is the founder of Mark’s Daily Apple, godfather to the Primal food and lifestyle movement, and the New York Times bestselling author of The Keto Reset Diet. His latest book is Keto for Life, where he discusses how he combines the keto diet with a Primal lifestyle for optimal health and longevity. Mark is the author of numerous other books as well, including The Primal Blueprint, which was credited with turbocharging the growth of the primal/paleo movement back in 2009. After spending three decades researching and educating folks on why food is the key component to achieving and maintaining optimal wellness, Mark launched Primal Kitchen, a real-food company that creates Primal/paleo, keto, and Whole30-friendly kitchen staples.

If you'd like to add an avatar to all of your comments click here!

4 thoughts on “No Equipment At Home Arm Workout (12-minute EMOM With Video)”

Leave a Reply

Your email address will not be published. Required fields are marked *

  1. This is great! Super helpful as I could use some new inspiration at home. I will try this out tomorrow.

  2. Box triceps dips can be very bad for the shoulders. I messed mine up doing them many years ago.

  3. I have diastasis recti. Would any of these exercises exacerbate my condition?