Deepika Padukone's trainer shares seven simple exercises to tone your arms at home in just 30 minutes

Tired of stubborn arm fat that just won’t go away? Celebrity trainer Yasmin Karachiwala has a solution, and the best part is, you don’t even need a gym to try it. Known for shaping some of Bollywood’s fittest bodies, including those of Deepika Padukone, Katrina Kaif, and Alia Bhatt, Yasmin shared a quick and effective arm-toning workout that can be done anywhere, anytime.

The fitness expert took to Instagram with a motivating note: “No excuses! Get those arms burning with or without dumbbells. This quick routine is perfect for building strength anywhere, anytime.” Her post instantly resonated with fitness lovers who are looking for efficient home workouts. Designed to sculpt the arms and build endurance, Yasmin’s seven-step routine is both simple and practical, ideal for those short on time or equipment.

Here’s a breakdown of Yasmin Karachiwala’s seven exercises to burn arm fat at home:

Halo Dumbbell (10 reps each side)
This move targets the shoulders, triceps, and upper back. Holding a dumbbell with both hands, circle it around your head in a controlled motion, like drawing a halo. It improves shoulder mobility and tones the arms effectively. Beginners can skip the weights and use slow, steady hand motions to build control.


Prayer (25 reps)
A deceptively simple move that engages your inner arms and chest. Press your palms together in front of your chest, applying tension as you pulse your arms up and down. The constant resistance builds endurance while strengthening the muscles around your shoulders and triceps.

Uppercut and Punch (20 reps)
Inspired by boxing, this cardio move strengthens the arms while improving coordination. Alternate between uppercuts and punches, focusing on controlled movements. It not only tones your arms but also gets your heart rate up for an added fat-burning boost.

Tricep Kickback (20 reps)
Using light dumbbells or even filled water bottles, hinge forward slightly and extend your arms straight back. This exercise zeroes in on the triceps, the most common area for arm fat, and helps build definition.

Tricep Dips (20 reps)
You can perform this using a sturdy chair or bench. Place your palms behind you and lower your body by bending your elbows, then push yourself back up. It’s a powerful move to tone the back of your arms while strengthening your shoulders and core.

Renegade Row (10 reps)
A compound movement that works your arms, shoulders, and core simultaneously. In a plank position, lift one dumbbell toward your waist while keeping your body stable. Alternate sides to balance the effort.

Tricep Dips (10 reps)
Yasmin suggests ending the circuit with another round of dips to intensify the burn. This repetition helps maximise muscle engagement and ensures a complete upper-body workout.


Yasmin recommends doing three sets of each exercise for best results. Her workout philosophy emphasises consistency over complexity, proving that fitness doesn’t always require fancy equipment or gym memberships.

With just 25–30 minutes a day and a bit of determination, this home-friendly routine can help tone your arms and build strength, one rep at a time. As Yasmin says, there are truly “no excuses” when it comes to taking care of your body.