Back Fat Loss Workout - 60min Beginner
This high-intensity session maximizes calorie burn by targeting the large muscles of your back and the biceps. You will utilize circuits and short rest periods to keep your heart rate elevated while building lean muscle definition. It is a perfect routine for beginners looking to improve posture and increase metabolism.
This is ideal for beginners aiming for weight loss and improved upper body posture. It is also great for desk-bound professionals needing to reverse the effects of sitting all day.
Equipment
Workout Plan
Keep rest periods to 30-45 seconds between exercises to maintain high metabolic demand. Rest 60 seconds between equipment changes.
Barbell Biceps Curl
Biceps, Forearms
Keep your elbows pinned to your ribs and use Tonal's digital weight to control the descent.
Barbell Seated Lat Pulldown
Back, Biceps
Sit tall and pull the bar toward your upper chest while squeezing your shoulder blades together.
Bent Over Row
Back, Biceps, Abs
Hinge at the hips and pull the handles toward your waist while keeping your back flat as a table.
Seated Row
Back, Biceps, Abs
Sit upright and drive your elbows back past your torso without leaning back.
Standing Alternating Push-Pull
Back, Chest, Obliques
Maintain a steady rhythm between the push and pull to keep your heart rate elevated for the circuit.
Alternating Biceps Curl
Biceps, Forearms
Focus on the bicep squeeze at the top of the curl with the cable's consistent resistance.
Reverse Fly
Back, Shoulders
Keep a slight bend in the elbows and pull the handles out wide to target the rear shoulders.
Neutral Lat Pulldown
Back, Biceps, Abs
Control the handles on the way up to maintain constant tension throughout the vertical pull.
Why this order
We start with bar-based movements to utilize higher weight on vertical and horizontal pulls before transitioning to handles for more range of motion. The grouping of bar exercises followed by handle exercises minimizes equipment setup time to keep the heart rate up for fat loss. Isolation movements like the reverse fly are placed at the end to burn out the target muscles.
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 short rest periods between sets?
Use Tonal's weight off button on the smart accessories quickly between sets and keep your water nearby to stay focused on the pace.
What if the weight feels too heavy for the high rep counts?
Tonal's digital weight adjusts in 1-pound increments, so feel free to lower the starting weight slightly to ensure you hit the target rep range with perfect form.
Can I use Smart Flex on this fat loss workout?
Yes, engaging Smart Flex will help you maintain intensity during the circuits by adding resistance where you are mechanically strongest.