30 Minutes to Toned Arms? You heard that right! This pyramid-style workout plan uses a variety of weights, intervals and compound exercises to build strength and tone your upper body quickly.

Unless you have no responsibilities or your job requires that you work out, chances are that your free-time is limited. And while yes, you want to get fit and look like it too, you don’t have all day. You need a workout that is time-efficient. Enter: pyramids.

I use pyramid style workouts all of the time in my virtual fitness classes. It’s great for toned arms, lean legs, a strong core…you name it! It’s fun and fast paced and most importantly: it’s results driven. I’ll show you what it’s all about.

The Benefits of Pyramid Style Workouts

There are a few ways to do a pyramid style workout. In this workout we use intervals to create a time-effective, form-focused lifting session. Here’s how it works:

Set 1 – 60 seconds

Set 2 – 45 seconds

Set 3 – 30 seconds

Set 4 – 15 seconds

Set 5 – 30 seconds

Set 6 – 45 seconds

Set 7 – 60 seconds

So yes, you’ll be doing 7 sets per circuit. But the work intervals vary, the exercises vary and the weight you lift will vary as well to make sure that you’re challenging your muscles without exhausting them too soon.

What are the benefits of doing a workout like this?

First, it’s time effective. You’re able to fit a lot of lift into a small amount of time. One reason that I love using timers during my workouts and classes is because it keeps the energy high and momentum moving forward. You’re always prepping for the next set, because it’s coming quickly! Don’t worry about finishing 10-12 reps. Do what you can in the time allowed and know that you’ll be skipping (okay maybe not skipping), out of the gym in just a half of an hour.

Second, it’s confidence boosting. This style of workout encourages you to lift a heavier than normal weight, albeit for a short amount of time. I know from experience that picking up heavier weights is intimidating. But what if you only had to pick up that heavier weight for 1/4 of the reps you usually do? All of the sudden you feel more confident in your ability, don’t you?

Third, high intensity pyramids like this promote protein synthesis. Protein synthesis, literally the creation of proteins, is the naturally occurring driving force behind adaptation. And it’s stimulated by exercise. In short, protein synthesis is your body’s repair and rebuild response to stress; in this case: weight lifted.

Finally, you’re not going to have time to fully rest and recover between sets here. That means that your body need/want to recover post-workout. The result: stimulated metabolism and more calories burned for fuel even after you stretch and go home.

Tips to Complete This Pyramid Style Workout for Toned Arms

#1: Choose your weights wisely. Pyramid style workouts are set up to cover all the bases: maximum strength, hypertrophy and endurance. Going to heavy, too soon, will cause your muscles to fatigue and you might not be able to complete the workout with good form. Longer intervals call for lighter weights!

For the fitnerds who are wondering what I mean when I sat “cover all the bases”…

Have you ever wondered why you see certain rep ranges so often: 4-8 reps, 10-12 reps, 15 reps? It’s because each of these rep ranges, when done properly, stimulate your muscles in a different way.

When lifting for maximum strength 4-8 reps is a great range to lift the absolutely most you can. Any more than that, and you risk either hurting yourself, or choosing a weight that is lighter than it should be.

Hypertrophy is where most of my clients’ workouts sit, at least at first. Hypertrophy, aka muscle growth (aka tone, definition, chiseled), is most likely to occur with a weight that you can lift for about 10-12 reps.

As for endurance, this one probably makes the most sense to you. Endurance athletes are out there for the long haul. 15+ reps is a lot of reps. There’s no way that you could lift an extremely heavy weight, with good form, for that long! You grab the lighter weight instead and stimulate a physiological response that improves endurance and muscle stamina.

(Fitnerd class has finished, for now).

#2: Focus on form first. If your form starts to waiver with the weight you are using, don’t hesitate to drop to a lower weight before the workout directs it. Pyramid workouts are designed to exhaust the muscles. This pyramid workout for toned arms is no different. You will feel tired – that’s the point! So while yes, you should push your boundaries, good form and reducing your risk for injury always comes first.

#3: Build this into a balanced strength training routine. This is a great supplemental, upper body workout but do build your best physique and stay healthy and injury free, make sure that you are hitting every muscle group every week!

If your goal is to burn fat, aim to do this style of workouts 2-3 times a week. The fast pace paired with resistance training exercises is ideal for fat burn. Remember, even if your goal is to lose weight, you want to incorporate resistance training into your weekly routine. Resistance training builds muscle. Lean muscle requires more energy for your body to maintain. The more energy needed to maintain (never mind continue to repair and build), the more calories you burn – even at rest!

If your goal is to build muscle, aim to do this pyramid style of workout 1-2 times a week. If you want to build muscle and strength you need to prioritize weight lifting. And while this workout is a form of resistance training, it won’t build muscle quite as efficiently as a slower-paced, more classic bodybuilding style of workout will. But it’s still a great way to stay lean while in grow mode!

The Best 30-Minute Workout for Toned Arms

“Best” is a big claim but I’m feeling confident here. You’ll find the list of exercises below, but I highly recommend following along with the videos!

Make sure to have a couple of sets of dumbbells nearby, and a mat. Gathering all of your equipment ahead of time ensures that you won’t have to pause, and won’t lose momentum, throughout the workout.

Pyramid Set 1:

Curl to Arnold Press

Hammer Curl to Narrow Press

Bent Over Row

Wide Bent Over Row

Your goal with set one should be two-fold: set the pace for the rest of the workout, and wake up your muscles! You’ll find that the compound exercises, and the punch of Bent Over Row variations one after the other, is a great way to wake up your body and brain.

Pyramid Set 2:

Chest Fly to Tricep Extension

Pullovers

Chest Press

Narrow Chest Press

You’ll hit the mat for Pyramid Set 2. Bring your weights with you. If you’re ready to level up those Chest Presses, keep your elbows just up off the mat. That way, you never lose tension in the muscle.

Pyramid Set 3:

Alternating Front Raise to Side Lateral Raise

Overhead Tricep Extesnstions

Push Ups

Superman Flutter Kicks

This is a kick butt set of exercises for set 3. The real burn out exercise here is the push ups. You’re arms are already tired but you can do it! Here’s what I tell my clients during class: Think about keeping your body in as straight a line as possible. And instead of thinking about pushing your body up, think about pushing the ground away from you. There’s something about that thought processes that makes you feel more powerful!

Pyramid Set 4:

Plank Rotation

Kneeling Reverse Flyes

Kneeling Kickbacks

Bear Crawl Row

Time to finish up the burn! Taking these exercises – the flyes and kickbacks specifically – down to that mat is a fun way to play with exercises you already know. Kneeling takes away a lot of the support you usually get from your core muscles. So you’ll feel those flyes, I promise!

Build Muscle and Recover Quickly

Your workout is done – now what? Don’t waste it! A kick butt workout is only part of the solution. Muscle growth and recovery starts as soon as you’re done lifting. With the right post-workout nutrition protocol you can build lean muscle, keep your metabolism revving and support your body’s natural recovery process.

It’s no secret that post-workout protein is a key component to getting results. Amino acids are the building blocks of muscle and you’ll want to supply your body with the right kind of protein to repair and recover quickly. What you want, specifically, is a fast-digesting protein like hydrolized whey protein powder. It absorbs fasts and gets right to work!

That said, protein will only get to work repairing and rebuilding if your depleted glycogen stores have been replenished first. Aka your body’s first priority is fuel. A workout like this depletes your energy (glycogen) stores. It’ll use anything to do that, including the protein you’re hoping is going to build muscle instead. So pairing an easily digested simple carb source with whey protein powder is your one-two punch when it comes to recovery!

I’ve linked to my two favorite post-workout supplements above but here they are again:

1. Post-Workout Recovery Protein for “ultra bio-available, rapid assimilation protein source that is ideal for proper post-workout nutrition”.
2. Fast Absorbing Simple Carbs to replenish energy stores and support muscle growth.

Protein + carbs immediately post workout is non-negotiable if you want the greatest benefits from this workout!

And of course: stay hydrated.

If you want to build muscle and feel like you are making the most of every lift and workout, staying hydrated is key. You’ll find that with the right amount of water you’ll have more energy, better performance, you’ll prevent muscle cramps and you’ll get stronger faster.

Hey! Are you thinking about what it’s going to take to really get your fitness journey going? My goal is to help as many women as possible find success and confidence on their journey. The question is, will you be one of them? I’ve helped women from Massachusetts to Hawaii lose weight, get stronger, find more energy and love the process of getting healthy – with 100% online fitness coaching. If you’re interested, or even just curious how that works, take 5 minutes to fill out this online training form and I’ll be in touch (no strings attached).