You know we are continually experimenting with different training types, constantly trying to mix things up so that exercise stays fun for you guys; with this video we combine exercises that specifically burnout the bicep muscles, along with quick bouts of cardio.

This bicep workout video is a part of a series of very effective, intense, short routines. You can mix and match them however you like to get the exact custom workout plan that you want and need for that day.

All you are going to need is a set of dumbbells or resistance bands. If you don’t have any kind of weights, you can always use anything from filled water bottles to weighted bags. You could even complete this workout using only bodyweight, so long as you were diligent about focusing on really working against yourself and keeping those arm muscles contracted the whole time.

Workout Structure
You will be alternating between 30 seconds of a bicep exercise, and 30 seconds of cardio; all variations of a simple jumping jack. There are 10 intervals of 30 seconds each, with no rest and very short transition times. You will be shown a short clip of the next exercise in the last 5-10 seconds of the exercise that you’re doing.

Printable Workout
Curls
Jumping Jacks
90º and Up Curls – For this one, the bottom of the range of motion will be parallel with the floor and up, towards the top of the curl motion.
90º and Down Curls – Same as above, this time in the bottom portion of the range of motion.
Ventral Jacks
Extended arm pulses at elbow
Up and Out Jacks
Curls
Jumping Jacks

We estimate that this workout burns between 5-8 calories per minute. You can make sure that you are at the top of the range of this estimate by pushing yourself during the cardio intervals, and selecting a weight that really challenges you during the biceps exercises.

This is an arm workout for women and men both; there is really no such thing as a male or female workout and there is no reason why women should shy away from building healthy, functional, attractive, calorie burning muscle.

You can do this workout in addition to any of Fitness Blender’s longer, more intensive upper body workouts, just to really burn out those bicep muscles (roughly 2-3x/week), or you could do it with any of our more brutal HIIT routines.

Remember that you cannot spot reduce fat; you have to lose fat from allover the body – muscle building, body toning workouts like this one can help speed fat loss.