Back Fat Loss Workout - 20min Beginner
This express back and biceps circuit is designed to keep your heart rate elevated while building foundational upper body strength. You will alternate between vertical and horizontal pulling movements to hit every angle of the back for maximum metabolic impact. It is perfect for beginner lifters who want an efficient handles-only session that focuses on posture and fat loss.
This workout is ideal for busy professionals or beginner athletes who need a high-intensity session to improve posture and burn calories in under 20 minutes.
Equipment
Workout Plan
Rest 30-45 seconds between exercises to keep your heart rate elevated for fat loss.
Seated Row
Back, Biceps, Abs
Maintain a tall posture and resist the Tonal digital weight as it pulls your arms forward on the return.
Biceps Curl
Biceps, Forearms
Keep your elbows pinned to your ribs to isolate the biceps without swinging the handles.
Neutral Lat Pulldown
Back, Biceps, Abs
Drive your elbows toward your hips and squeeze your shoulder blades at the bottom of each rep.
Straight Arm Pulldown
Back, Shoulders
Keep your arms straight and engage your lats as you pull the handles down to your thighs.
Why this order
The workout begins with heavy compound pulling movements to engage the largest muscle groups first. It then transitions into high-rep isolation work to maximize metabolic stress. By using handles for all exercises, we eliminate setup downtime to maintain a circuit-style pace that supports fat loss goals.
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
What weight should I select for the first set?
Start with Tonal’s recommended weight for your first set. If the 10-rep pulldowns feel too easy, use the handle buttons to increase the weight by 2 to 5 pounds.
Can I use the Smart Bar for these moves?
This session is specifically optimized for handles to allow a more natural range of motion and to ensure zero equipment changes during the 20-minute window.
Should I use any weight modes?
For the final set of Biceps Curls, try turning on Burnout mode to maximize muscle fatigue and stimulate a higher caloric burn.