5 Exercises that Target Back Fat

I wan’t to sure when I got this workout from Shawna K.

Back fat is not something that I focus in on or that I have heard about but Shawna gets asked all the time from her clients on what they can do about back so here we go.

If you have issues with back fat, give these exercises a go.

Take it away Shawna…

Rick Kaselj, MS


Back Fat? Boo! I have a solution for you!

Hey Shawna K, ChallengeWorkouts.com. I recently got a question about back fat and what to do about it.

One time I used to think that there was no hope in trouble spot training but recent studies are showing that there is a thermogenic effect when you do specific training for a muscle group.

The way I see it is that if you pair specific muscle group training with metabolically challenging exercise, you have a good chance of spot reducing in your trouble areas.

But it’s really important to include that metabolically challenging exercise that raises your metabolism. I mean you are not just going to do donkey kicks or sit-ups for one specific body part and expect to magically improve that area. But when you pair it with hard work and heart pounding metabolism raising exercise, you have a good chance.

Allow me to share this back fat blasting workout for you.

5 Exercises that Target Back Fat

CLICK HERE to watch the YouTube video.

You are going to set your timer for 30 seconds of work with a 10-second transition. We have got a couple of exercises and you are going to go through the round 3 times. I am going to go through the exercises with you explaining how to do them. I won’t have myself on the timer but you can make notes and then go do it yourself.

#1 – Wall Sit

When you are doing a wall sit you are going to be feeling the quads and you are going to squeeze the knees together.

Wall Sit

Wall Sit

Imagine you have a bowl of soup in your lap and you don’t want the soup to spill on to your toes.

#2 – Stick Up

And then you are going to do this Stick Up. Now this does not look like much but what you are doing is you are squeezing that upper back and imagine pushing that wall away.

Stick Up

Stick Up

The Stick Up looks easy but it really is tough to do and it’s great for opening up that chest. You are going to do that for 30 seconds.

#3 – Dumbbell Row

You are going to grab your dumbbell and you are going to use your weak arm first and you are going to do a Dumbbell Row. Brace yourself on one leg with a hand or the elbow, flat back and pull that dumb bell up towards the ribs.

Dumbbell Row

Dumbbell Row

What is important is the bottom of the movement here. I don’t want you to let that arm fall under the socket. You are really going to set that shoulder and pull that shoulder blade in toward the spine. You are doing your weak hand first. For me, that would be the left and then you are going to directly follow that with your strong arm. Count how many reps you get on one side and of course you are going to match in on the other.

#4 – Squat Jumps / Full Body Extension

Those are the first 3 exercises. It’s time to raise that metabolism. You are going to do Squat Jumps for 30 seconds.

Squat Jumps

Squat Jumps

Now if the impact is not a good idea for you or causes knee pain, do a Full Body Extension. But make sure you keep that heart rate up by keeping the speed up. So you can come all the way up on to the toes, fully extend and then a quarter squat.

Full Body Extension

Full Body Extension

If you are doing a squat jump, do the jump with soft landing but don’t forget the squat. I want you to come down as low as you can intensify by touching the toes at the bottom of the movement.

#5 – Plank

Now for a little recovery we are going to do a Plank. Now I often use a plank as a recovery but what I want you to think about is a hard style plank where you are actually engaging through your lats. You are going to get into that plank position and you are going to actively think about pulling the elbows in towards the ribs, you are going to clench through the glutes, clench the quads and keep those feet about shoulder width apart.



You might not be able to tell but I am going to really be pulling those elbows in actively towards my ribs and I am going to be holding that for 30 seconds and that is going to be engaging my back as well.

After that going right back to the top: Wall Sit, Stick Up, DumbBell Row, Squat Jump, Plank – again and repeat that two more times. It’s a great little 10-minute circuit. You are going to hit your upper back. What is great about hitting the upper back is it also helps your posture and so keeping those shoulder blades down and back you are going to look like your waist is thinning and you are going to look super fit. You are going to feel awesome. Give that a try!

Shawna Kaminski

P.S. – If you liked the above workout, then check out more like it, here.