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AT HOME HOW TO REDUCE BACK FAT WORKOUT

How To Get Rid Of Back Fat: Exercises, Diet + 15-Minute Workout!

MINUTE

Ready to say buh-bye to back fat?

✅ With the proper diet and nutrition, plus this cardio + strength workout we will have you working all muscles of your back in just 15-minutes! 

1

REVERSE GRIP ROW 

Perform 12 reps of the reverse grip double arm row! 

Reverse Grip Row - Back Fat

Reverse Grip Row - Back Fat

2

JUMPING JACKS

How To:  1 minute moderate intensity/ 1 minute high intensity 

Jumping Jacks - Back Fat

Jumping Jacks - Back Fat

3

SIDE PLANK T RAISE 

How to perform?  Squeeze the oblique while pulling the top arm overhead with the dumbbell.  12 reps on the right, 12 reps on the left 

Side Plank T Raise - Back Fat

Side Plank T Raise - Back Fat

4

JOGGING 

2 MINUTES TOTAL  1 Minute Moderate/ 1 Minute Hard 

Butt Kicks - Back Fat

Butt Kicks - Back Fat

5

RENEGADE ROWS 

20 TOTAL REPS  10 reps on the right/ 10 reps on the left (alternating) 

Renegade Row - Back Fat

Renegade Row - Back Fat

6

JUMP ROPE 

Circle your arms like you're swinging an imaginary rope  1 minute moderate/ 1 minute hard 

Jump Rope - Back Fat

Jump Rope - Back Fat

7

STRAIGHT ARM PRESS BACK 

Avoid swinging the arms or bending the elbows.  12 reps totaL 

Straight Arm Press Back - Back Fat

Straight Arm Press Back - Back Fat

8

SKATERS 

Swing the arms in front of that bent knee and leap the back leg forward to switch sides in a skating motion. 

Skaters - Back Fat

Skaters - Back Fat

9

SINGLE ARM ROW

Pull the elbow straight back past your hip.  12 reps on the right/ 12 reps on the left 

Single Arm Row - Back Fat

Single Arm Row - Back Fat

10

POWER SKIPS 

Lift the opposite knee and opposite arm overhead  1 minute moderate speed/ 1 minute high intensity 

Power Skips - Back Fat

Power Skips - Back Fat

SCREENSHOT THE WORKOUT 

1. Reverse Grip Row  2. Jumping Jacks ** 3. Side Plank T Raise  4. Jogging in Place ** 5. Renegade Rows  6.Jumprope ** 7. Straight Arm Press Back  8. Skaters ** 9. Single Arm Row  10. Power Skips ** Strength - do for the desired number of reps for each strength move.  **Cardio - 2 Minutes 

This workout ends up being 15 minutes! The strength movements target the back muscles and the cardio helps to burn extra calories! 

Power Skips - Back Fat

Power Skips - Back Fat

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