Get Warmed Up

To burn fat anywhere on your body, including your arms, you need to elevate your heart rate with some aerobic cardio exercise. Take five to 10 minutes to do a quick warm-up. Run in place, do a few burpees (squat thrusts) or try jumping with a jump rope to get your arms fired up. While you focus your workout on your arms, this quick cardio is all you need to get started. However, you will need to integrate regular cardio workouts of at least 20 minutes a few times per week to keep your body burning fat.

Start with Circles

Get your arm workout going with simple arm circles. Start by picking up small dumbbells in each hand, and stand with your feet pointing forward and shoulder-width apart. Extend both arms so the dumbbells are aligned with your shoulders. Use your shoulder muscles to make 15 to 20 small circles with your hands. Avoid tensing your shoulders or bringing them up toward your neck. Do 15 to 20 circles in the opposite direction. This move may seem basic, but the powerful challenge to your arms will also help tone your shoulders. To determine if you have the right amount of weight in the dumbbells, check how your muscles feel after each set. With the right amount of weight, you should be able to complete all reps, and only feel that it's difficult to maintain proper form for the last few. If you're able to do all reps without feeling any challenge, consider adding weight.

Lift and Lower

Next, challenge your triceps and shoulders with a slow move to increase resistance and build strength. Holding a dumbbell in each hand, position your feet shoulder-width apart. With a straight back and abs engaged, lift both arms over your head in a V-shape, twisting your wrists so your palms face out away from your face. In a slow, controlled movement, bend your elbows so the points of your elbows touch or hover over your hips—almost as though making a W-shape with your arms. Twist your palms in to face toward your torso, then raise your arms again. Do one set of 15 to 20 reps.

Tone Your Triceps

Start lying on your back on a mat with knees bent and feet on the floor. Hold a dumbbell in each hand and raise your hands to hover slightly above the floor. With your arms straight, slowly lift your right arm until your hand is squared above your chest. Do not bend your arm to keep the move a challenge for your muscles. Slowly lower your arm without setting your hand on the floor. Repeat with your left arm. Do 10 to 15 reps with each arm, for two sets.