Last Updated on February 8, 2021

10 Quick Easy Workouts To Get Rid Of Back Fat At Home

10 Quick Easy Workouts To Get Rid Of Back Fat At Home

Stubborn fat clings to certain areas of the body and holds up mighty resistance against our best fat-loss efforts. When it comes to the upper body, fat around our back and shoulders often results in the dreaded bra bulge.

So, what does a girl (or guy) have to do to get their sexy back? First, let’s make one thing clear: spot reduction is a myth.[1] Instead, focus on reducing overall body fat and sculpt those back muscles with exercise.

Adopt these 10 effective exercises, alongside a healthy diet, and you will get rid of that stubborn back fat in no time!

1. Back-Intensive Cardio Exercise

Cardio is great for burning excess calories, encouraging fat loss, and even improving cardiovascular health.[2] Back-intensive exercises, such as rowing, boxing, or swimming, will work wonders — even if you just do them twice a week!

2. Pull-Ups

Fit a pull-up bar to your home and before you know it, you will be on your way to a sexy back and a heap of functional strength.

Begin with negative pull ups as follows:


  1. Start with your palms facing outwards at the top of the movement.
  2. Slowly lower yourself in a controlled motion.
  3. Reset to the top of the movement and repeat 5-10 times.

Then move onto full pull-ups when your strength allows:

  1. Starting from the bottom of the movement.
  2. Pulling up with your back, shoulders, and arms.
  3. Lower yourself in a controlled manner and repeat 5-10 times.

3. TYIs

TYIs are excellent for improving overall posture while strengthening the back and core.


    Perform TYIs by lying face down on a bench or floor.

    1. Engage your back muscles and lift your chest up.
    2. Move your arms up to form a “T”.
    3. Slowly move them into a “Y”.
    4. Slowly move them into an “I”.
    5. Repeat 5-12 times.

    If this exercise becomes too easy, grab a couple of light dumbbells and try it again!

    4. Push-Ups

    Push-ups do a great job at strengthening your chest and revealing your new streamlined back!


    push up

      Start with modified push-ups from your knees:

      1. Slowly lower your chest to the ground, focus on engaging your back muscles.
      2. Push back up to the top position.
      3. Repeat for 10-20 repetitions.

      If you can perform 20 reps with good form, switch to normal push-ups from your feet with straight legs.

      5. Bridges

      Bridges will cultivate a well-shaped bum and work your back-stabilizing muscles simultaneously.

        1. Start by lying on your back.
        2. Bring your knees up to a 90-degree angle.
        3. With your feet flat on the floor, lift your buttocks up until your back is in a straight line.
        4. Hold this position for 10-15 seconds, then slowly lower yourself to the ground.
        5. Repeat this movement 10-20 times before completing a set.

        6. Straight-Arm Planks

        Planks are an awesome core-strengthening exercise. Use them to build a 6-pack to go with your toned back.


          1. Start with your arms straight towards the floor.
          2. Lift and hold your body as straight as possible.
          3. Hold this position for 15-60 seconds then rest.
          4. Perform this static hold 3 times in total.

          7. Dumbbell Rows

          Get hold of a dumbbell and start performing this back-toning movement!

            1. Place one of your knees on a study bench or similar object and hold your dumbbell in the opposite hand.
            2. Keeping your back as level as possible, pull the dumbbell to your armpit in a straight rowing motion.
            3. Slowly lower the weight back down but don’t fully lock your arm out.
            4. Once you have completed a set of 8-12, switch to the other arm and knee and repeat.

             8. Jump Rope

            Jump ropes are an old-school favourite for boxers, and for good reason. It’s a great way to work your shoulders and back and build a lean mean physique!

            Get out for a 15-minute jump rope session 2-3 times per week. For every drip of sweat, you are burning through a little more fat!

            9. Resistance Band Rowing

            Resistance bands are an incredibly flexible fitness tool. You use one in a simple rowing motion to train your back and shoulders almost anywhere!



              Go for 10-20 minutes rowing sessions with varied intensity. Your back will be slimmer and firmer in no time.

              Better still, get this free workout plan 30 Day Resistance Band Full Workout Challenge and challenge yourself!

              10. Wall-Assisted Handstand

              Handstands are a mighty exercise for shoulders, back, and core. Using a wall to assist takes away the balance element, allowing you to focus on fully engaging your back and shoulders.

                1. Start by “rolling in” to a suitable wall and walking up your feet.
                2. Make sure you support your head and neck by pushing off the floor with your hands.
                3. Hold this stable position for as long as you can before lowering pushing off the wall.
                4. As your strength allows, press through your hands and shoulders to raise and lower yourself slightly.

                A Final Tip To Help You Get Rid Of Back Fat:

                Combine these exercises with a clean diet and caloric deflect. In other words, control your food intake so you are ultimately burning more calories than you are consuming. Diet plays a huge role in both a leaner back and overall physique.


                Want a more structured programme and a coach to walk you through your fat burning journey? Then you can miss the Busy Yet Fit Programme at Lifehack. Good luck!


                [1] Wikipedia: Spot reduction
                [2] Center for Nutrition Studies: Exercise and Cardiovascular Health

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                Joseph Summers

                Health and Fitness Enthusiast

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                Last Updated on October 4, 2021

                5 Best Exercises for Weight Loss at Home

                5 Best Exercises for Weight Loss at Home

                With the lines of work and home becoming increasingly blurry, it’s no wonder why we struggle to find the time to prioritize our health. Particularly with weight loss, it’s often difficult to manage the ever-present constraints around work, children, time to exercise, and the feeling of exhaustion at the end of the day.

                Taking the effects of stress and the rise of remote work and work-from-home situations, we need to be far more tactical in our weight loss pursuits. Quite often, these exercises for weight loss at home aren’t even fitness-related.

                Firstly, let’s look at a standard day in the life of a busy professional or parent to really understand the battlefield in which we need to operate.

                We all have 24 hours in a day to work with. Knowing how we spend that 24 hours is crucial when learning where time will be best spent for our weight loss journey. Setting unrealistic expectations can be a quick way to end up back at square one.

                • Sleep: 8 hours (parents, if you’re lucky)
                • Work: 8 hours (sometimes more)
                • Children: 2 to 4 hours (includes pickups, drop-offs, and play)
                • Meal Preparation: 1 hour (at a minimum)
                • Household Activities: 1 to 2 hours (because someone’s got to do it, right?)
                • Total: 20 to 22 hours

                Taking into account that switching between tasks takes time and cognitive space, we can start to understand why people just want to sit and scroll through social media at the end of a day. We also haven’t factored in the work commute if you have to report to the office.

                Just realized you now have minimal time to yourself? This might start to explain why you struggle to gain momentum in your weight loss journey. Let’s work out how to take back the initiative:

                • Automate – Are there any tasks you can automate? If you’re fortunate enough to be gainfully employed, maybe it’s time to hire a cleaner or have ready-made meals delivered to your door. It doesn’t have to happen every night, but removing the decision of “what’s for dinner?” can be a great way to reduce stress and free up brain space and time.
                • Optimize – If you’re time-poor with kids, it’s time to optimize your activities. Turn screen time into playtime outdoors, and get them to join in on your activities. If your children are old enough, it might be time to start offering pocket money for chores and meal preparation. This strategy helped me stay fit as a single parent. By getting out and active with my son, I doubled my return on investment by staying fit and enhancing my relationship.
                • Eliminate – We’re only human. Sometimes, we simply have too much on our plate due to our high expectations. Take a look through your daily tasks and work out what can be removed.

                Now, go through this exercise yourself. What potential spare time do you have to work with? If the answer is none, you might want to keep reading.


                Exercise Selection: It’s Not All About the Burn

                No equipment? No problem.

                So, we’re finally tracking the elements that matter. It’s time to start leveraging exercise to accelerate our weight loss journey. Alongside focusing on individual exercises that help with weight loss at home or caloric expenditure, we’re going to focus on another method to help keep you consistent and accountable for the long term: interest.

                Interest has been linked as one of the key motivating factors to maintain consistency towards a goal. By choosing a form of exercise that your body and mind can enjoy, your chances of weight loss success are far greater.

                Here’re the 5 best exercises for weight loss at home:

                1. Low-Intensity Interval Training (LIIT)

                Maybe the body isn’t what it used to be, and intense forms of training simply just aren’t safe anymore. Also considering the body’s response to stress, it might be in our very best interest to choose low-intensity activities that we can repeat daily.

                Mobility and movement flows have risen in popularity in recent years. This form of exercise focuses on restoring range of motion (ROM), improving stability, and returning people to activity. Some exercise options include:

                • Quadruped Rocks
                • Frog Stretch
                • Hip Prying
                • Scapula Push-ups
                • Hindu push-ups

                Below is a 10minute warm-up flow that shows you how to put all of this together:


                2. Yoga

                Yoga is another perfect example of LIIT methodology that can be advanced as your ability improves. Focusing on mobility, stability, and range of movement using only your body weight, it’s a perfect entry-level activity for those that may have lost their way on their weight loss journey.

                3. Calisthenics

                Strength training at home can be difficult when you lack equipment or experience. An obvious path to building strength at home is calisthenics. Starting with just the following basic bodyweight movements:

                You can begin your journey with no equipment and build to quite an advanced level. Here are five movements you can look to master over time are:

                Depending on your ability, choose movements that allow you to progress safely over time. There is also gymnastics-based training you can move towards if your body is ready for a more demanding form of training.

                4. Aerobic Exercise

                Another underrepresented form of exercise, aerobic exercise is often overlooked for its sexier counterparts like strength and HIIT. With the prevalence of obesity nearly tripling between 1975 and 2016 and the major cause in adults being cardiovascular disease, it makes sense to focus on activities that improve cardiovascular or heart health.

                Another benefit is that it can be as simple as getting your steps in, going for a swim, or going for an easy ride or run. Phil Maffetone pioneered the Maximum Aerobic Function (MAF) Method that almost anyone can adopt regardless of fitness level and experience.[1]

                Here’s a 30-minute session of aerobic exercises you can try:


                5. High-Intensity Interval Training (HIIT)

                High-intensity interval training is a great way to elevate the heart rate and get the endorphins flowing. It can also be super time-effective, giving you a great bang for your buck. Try sequencing some of the movements and exercises above together with minimal rest to keep your heart rate elevated. Be sure to select movements that suit your current level of fitness and ability.

                Here’s a HIIT workout that takes little time and is suited for any level:

                Chipper 60

                Complete all reps of every exercise for time. Exercises can be done in any order and repetitions to complete the workout.

                If you can’t do jump squats, regress to normal squats, and don’t be afraid to change the leg raises to a 60-second plank if you need to. Finish up with some light stretching or foam rolling.

                What Also Matters: Sleep, Stress, and Stimulants

                Sleep, stress, and stimulants, also known as the hamster wheel of death. Tracking these elements gives us the power to finally stop relying on our ever-depleted stores of discipline and motivation to get the job done. It will also highlight the self-destructive habits that sabotage your weight loss journey.

                Simply put, stress affects stimulants, sleep affects stress, and the vicious cycle continues.


                Are you getting enough sleep? It’s well documented that sleep is an important factor in weight loss and recovery.


                “Restricted sleep and poor sleep quality may lead to metabolic disorders, weight gain, and an increased risk of obesity and other chronic health conditions.”[2]

                Start this journey by tracking how much sleep you’re getting. Certain wearables can also track the amount of movement and time you spend awake or in lighter sleep cycles. Getting enough time in REM or deep sleep is critical for weight loss.


                We don’t need to be fancy. A simple daily measurement out of ten indicates how much stress we think we are under. Using this number, we can observe the effects that sleep, stimulants, and exercise have on our stress levels, allowing us to deploy the right strategy for our weight loss goals.


                Stimulants can be classified as anything we put in our mouths. Tracking calories, alcohol, and caffeine is a great way to observe, predict, and avoid trends or at-risk periods of overeating and destructive behaviors. Tracking this is aligned with how well we sleep, and our stress response gives us enough information to start forming better weight loss habits.

                Work to identify the trigger, observe the response, and then look to adjust.

                Final Thoughts

                Whether you’re fighting fit or returning to activity, the best exercises for weight loss at home are the ones that you can do day in day out that you enjoy. Think of exercise for weight loss as we do for compound interest. Consistently and regularly making deposits may not show immediately, but with time, they give you the momentum you need to reach your goals.

                Featured photo credit: Olivia Bauso via



                [1] PhilMaffetone: Maximum Aerobic Function
                [2] Why is sleep so important to weight loss?

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