Back Fat Loss Workout - 20min Advanced
This advanced session utilizes metabolic conditioning and heavy pulling to incinerate fat while building a powerful posterior chain. You will move through heavy compound rows into high-intensity rope pulls to maximize your caloric burn. The workout is specifically designed to challenge your grip and back endurance using Tonal's dynamic resistance.
This workout is ideal for advanced trainees or obstacle course racers who need high-capacity pulling strength and cardiovascular efficiency. It is perfect for those who want a dense, time-efficient session that leaves no muscle in the back untouched.
Equipment
Workout Plan
Rest 60s between heavy barbell sets, 45s between handle exercises, and 30s before the final rope burnout.
Barbell Bent Over Row
Back, Biceps, Abs
Engage your core and hinge deeply to maximize the digital weight's tension on the pull.
Biceps Curl
Biceps, Forearms
Keep your elbows pinned to your ribs and use Tonal's eccentric mode to resist the downward phase.
X-Pulldown
Back, Biceps, Abs
Cross the cables and squeeze your shoulder blades down and back at the bottom of the movement.
Why this order
We start with the Barbell Bent Over Row to recruit the most muscle fibers while you are fresh and can handle heavier digital weight. Transitioning to handle-based pulldowns and curls allows for a smoother flow before finishing with the high-velocity Aero Pull to spike the heart rate. This compound-to-isolation-to-metabolic sequence ensures complete muscle fatigue and elevated post-exercise oxygen consumption.
Want this personalized for you?
This is a template workout. Connect your Tonal and the AI coach adjusts weights to your strength scores, swaps exercises around injuries, and progresses you week over week.
Start Free with AI CoachFrequently Asked Questions
How do I handle the weight for the Aero Pull?
Since this is a metabolic finisher, focus on speed. Tonal will adjust the resistance based on your velocity, so aim for a weight that allows for explosive movement without losing form.
Can I use Chains mode on the Barbell Row?
Yes, enabling Chains mode on Tonal will increase the resistance at the top of the row where you are strongest, making the advanced set even more effective for fat loss.
What if my grip fails before my back does on the rows?
Tonal's Smart Bar allows for a firm grip, but if you struggle, focus on pulling from the elbows to engage the lats more and ensure your thumbs are wrapped securely.