Strengthening my arms is a big part of my strength-training routine – and it’s probably the same for you. But here’s something that may surprise you: You can burn more fat AND help your heart… just by getting your arms involved in your workouts.

Here are two ways to make your arms do double duty when you exercise:

1. Build more muscle faster by doing sets of 5 followed by sets of 15 reps. Take a heavy pair of dumbbells and curl them for 5 hard reps. Then, without rest, do a set of form-strict barbell curls using 15 reps. Repeat this cycle two to three times, tops. That’s all you need to build larger biceps.

2. When you do your cardio, lift your arms high. Swing your arms over your head, if you can. Watch what happens to your heart rate! It will soar. That’s because your heart has to work harder to get blood to flow “up.” Swing your arms up when you walk, too, and you’ll improve your cardio conditioning and fat burning at the same time.

[Ed. Note: If you want to build more muscle in less time, while you burn body fat, pick up nutrition and fitness counselor Jon Benson’s book, 7 Minute Muscle. It’s a complete system that’s guaranteed to work for you. Try it for 60 days and prove it to yourself.]

Comment on this article

Shares
Share This