Prepare for carrying all those heavy holiday shopping bags by ditching the weights and picking up these quick and effective workouts that’ll tone your arms in less than five minutes. Start by doing each exercise for one minute (so four minutes total), and then repeat the exercises as you gain strength over time.

 

Wall Push-Ups

To do these bad boys, stand up straight facing a wall, with your face about six inches away from the wall. Place your hands on the wall shoulder-width apart. Step back as far as you can with both feet on the ground. Inhale as you go down into a push-up, and exhale as you push away from the wall.

 

Floor Dips

Start by sitting on the floor with your knees bent and your feet and fingers facing forward, as if you’re about to do a crab walk. Then, tighten your abs, tuck your glutes, and lift your pelvis up until your body is in a reverse tabletop position. Lower your body by bending your arms. As you near the floor, keep your butt off the floor so that your core and arm muscles remain active.

 

Half-Circle Arm Rotations

These exercises are great for your upper-body strength Stand with your feet hip-width apart and hold your arms out parallel to the floor. With your palms facing forward, cup both hands as if you’re holding a tennis ball in each hand. Rotate your whole arm forward in a half circle so that the cupped hand goes from facing forward to facing behind you. Keep your elbows locked to maximize muscle engagement. Then, rotate back into your original position.

 

Weight-Free Rows

For this last exercise in the rotation, bend slightly forward by hinging at the hip. Bend your elbows at your sides, and pull your arms back without unbending at the elbow—creating a rowing motion.