Back Fat Loss Workout - 20min Intermediate
Burn fat while building a strong and defined upper body with this high-intensity back and biceps session. By utilizing compound vertical and horizontal pulls followed by targeted isolation work, you will maximize caloric expenditure and muscle engagement. This routine is designed to keep your heart rate elevated through minimal rest and smart handle-only exercise selection.
This is perfect for intermediate lifters or busy professionals who need a time-efficient way to combine metabolic conditioning with strength training. It is also ideal for climbers or athletes looking to improve their pulling power while leaning out.
Equipment
Workout Plan
Keep rest periods to 30-45 seconds between exercises to maintain a high heart rate for fat loss. After completing a full circuit of the first two moves, rest for 60 seconds before moving to the accessories.
Single Arm Bent Over Row
Back, Biceps, Abs
Keep your back flat and use your non-working hand for support if needed to maintain a heavy digital weight.
Neutral Lat Pulldown
Back, Biceps, Abs
Drive your elbows down toward your hips and use Tonal's Chains mode to increase the challenge at the bottom contraction.
Why this order
The workout begins with the Neutral Lat Pulldown to recruit the largest muscles in the back, followed immediately by the Single Arm Bent Over Row to address unilateral imbalances and increase metabolic demand. We finish with a high-rep superset of Biceps Curls and Straight Arm Pulldowns to fully exhaust the pulling muscles and maximize the afterburn effect.
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
Can I use Eccentric Mode for this workout?
Yes, enabling Eccentric Mode on the compound pulls like the Lat Pulldown will increase the time under tension, which is excellent for metabolic stress and fat loss.
What weight should I start with if the reps are lower?
Tonal will automatically suggest a starting weight based on your previous lifts, but ensure it feels challenging enough that the last two reps of the 10-rep sets are difficult to complete.
How do I handle the quick transitions between moves?
Since this is a handles-only workout, you won't need to swap accessories. Move quickly between the arms and keep your Smart Handles active to maintain a high training density.