SPOTEBI

At Home Workouts For Women

  • Home
  • Exercises
  • Workouts
  • Recipes
  • Plans
    • Beginner
    • Bikini Body
    • Fat Loss
  • Calculators
  • Shop
    • Cart
  • Login
  • Exercises
  • Workouts
  • Plans
  • Poses
  • Flows
  • Calculators
  • Freebies
  • Motivation

15-Minute Arms & Thighs Workout

If your goal is to improve your overall fitness level by boosting your strength, flexibility, and cardiovascular endurance, doing compound exercises that feature multijoint movements and involve more than a single muscle group can be extremely effective. This 15-minute arms and thighs workout combines two body parts in one quick routine to help you experience the maximum benefits from a limited amount of exercise time!

15-Minute Arms & Thighs Workout

This 15-minute arms and thighs workout combines two body parts in one quick routine to help you experience the maximum benefits from a limited amount of exercise time! https://www.spotebi.com/workout-routines/15-minute-arms-thighs-workout/

Description: Repeat this circuit 2 times and rest for 60 seconds between sets.

Equipment: dumbbells

WARM UP & COOL DOWN
  • warm up

  • cool down

15-Minute Arms & Thighs Workout Instructions

1. Squat with overhead tricep extension: 45 seconds. Stand with your feet a little wider than shoulder-width apart and raise your arms up and over your head. Squat until your thighs are parallel to the floor, and lower the dumbbells to the floor. Stand up, lift the dumbbells over your head, bend your elbows and lower the dumbbells to the back. Repeat until the set is complete.

2. Split squat curl: 30 seconds + 30 seconds. Start in a split leg position, with one leg forward and one leg back. Flex your knees, until the back knee is just above the floor, squeeze your biceps and curl. Stand back up, slowly lower the arms, and return to the starting position. Repeat this movement for 30 seconds and then switch legs.

3. Speed bag punches: 60 seconds. Stand with your feet shoulder-width apart, your knees slightly bent, raise your elbows to shoulder level and keep your hands at eye level. Shift your weight to the right leg and rotate your right forearm twice. Then shift your weight to the left leg and rotate your left forearm twice. Keep switching sides until the set is complete.

4. Single leg tricep dips: 30 seconds + 30 seconds. Sit on the mat with your knees bent, feet together and place your hands behind you. Lift your hips off the mat, raise your right leg and start bending your elbows. Lower your body until your glutes are almost touching the mat and then lift the hips back up by extending your arms. Repeat for 30 seconds, then switch legs.

From the Shop

Monthly Membership
Monthly Membership

5. Squat curl: 60 seconds. Stand with your feet shoulder-width apart and hold a dumbbell in each hand. Bend your knees, press your hips back, squeeze the biceps and lift the dumbbells. Press your heels into the floor to return to the initial position, and slowly lower the arms. Repeat for 60 seconds.

6. Scissor skier: 45 seconds. Stand tall with your feet together, arms by your sides and your palms facing your hips. Jump up, bring your right leg forward, your left leg back, and reach your left arm up and your right arm back. Jump again and switch your legs and arms. Continue switching until set is complete.

7. Side lunge curl: 45 seconds. Stand straight with your feet hip-width apart and hold a dumbbell in each hand. Step out to the side with your left leg, lunge and extend your arms down. Use your right foot to push you back to the starting position, squeeze the biceps and lift the dumbbells. Step out to the side with your right leg and repeat. Keep alternating legs for 45 seconds.

8. Lunge punch: 45 seconds. Stand straight with your feet hip-width apart and position the dumbbells at shoulder height with your palms facing each other. Take a step back with your left leg, flex your knees and push your left arm out in a punching motion. Stand back up, switch legs and repeat.

Workout Video

Workout Routine Interval Timer

Music Playlist

Click here to open Spotify in a new tab.

Calorie Calculator

Enter your weight to find out how many calories you can burn doing this 15-minute arms and thighs workout:

Popular Workouts

Full Body Workouts

20-Minute Metabolism Boosting Workout

The secret to burning calories and ultimately losing weight is to maximize the efficiency of your energy systems. This 20-Minute Metabolism …

Lower Body Workouts

Legs, Booty & Cardio Bodyweight Workout

Work your legs and booty from all angles with this 29-minute bodyweight workout. A lower body and cardio routine that will help you sculpt long and lean muscles and burn off body fat …

Core Workouts

Belly Fat Burner Workout For Women

Flatten your abs and blast calories with these 10 moves! A belly fat burner workout to tone up your tummy, strengthen your core, and …

New Beginnings Challenge
8-Week Workout Plan
Start fresh with a fitness program that’s easier than you might think! The New Beginnings Challenge is an 8-week workout plan with only four workouts per week, so you can effortlessly get in shape at home!
START HERE

Join The Team!

Subscribe to our newsletter and receive our 1-week SlimDown ebook for FREE, delivered straight to your inbox!

Health & Fitness Programs

  • Beginner Edition / @spotebi

    Beginner Edition
  • Fat Loss Edition / @spotebi

    Fat Loss Edition
Boost your metabolism, d-stress, lose body fat and tighten your body at home or while traveling. Choose the fitness program that's right for you and start today!
  • Email
  • Pinterest
  • YouTube

Join The Team!

Subscribe to our newsletter and receive our 1-week SlimDown ebook for FREE, delivered straight to your inbox!

New Beginnings Challenge

8-Week Workout Plan

Start fresh with a fitness program that’s easier than you might think! The New Beginnings Challenge is an 8-week workout plan with only four workouts per week, so you can effortlessly get in shape at home!

START HERE

Helpful Links

  • shop
  • cart
  • account
  • my plans
  • home
  • Featured Recipes

    Chicken Cheddar Stuffed Portobello Mushrooms / @spotebi

    Finely chopped red bell pepper and parsley add color to these Chicken … [Read More...]

    Mushroom, Spinach & Crumbled Feta Pie / @spotebi

    Impress your family and friends with this Mushroom, Spinach, and … [Read More...]

    Sun-Dried Tomato & Olives Cornbread / @spotebi

    This Sun-Dried Tomato & Olives Cornbread is our take on the … [Read More...]

    Premium Membership

    Online Membership Pack

    Commit to a healthy new lifestyle and become a premium member of our website. Gain access to all workout plans, recipes, and browse our website ads-free and without restrictions. Focus on yourself and make your future a healthy one!

    GO PREMIUM

    Workout Plans

    The Beginner Edition / @spotebi

    8-Week Beginner & Intermediate Workout Plans

    The Bikini Body Edition / @spotebi

    8-Week Bikini Body Workout Plan

    Looking For Something?

    Helpful Links

  • HOME
  • SHOP
  • TERMS
  • CART
  • PRIVACY
  • LOGIN
  • CONTACT
  • ACCOUNT
  • SUBSCRIBE
  • MY PLANS
  • Don’t Miss a Thing!

    • Email
    • Pinterest
    • YouTube

    Copyright © 2023 Spotebi - All rights reserved