The Best HIIT Workout To Lose Stubborn Back Fat

Back fat, that accumulation of fat often noticeable above and below your bra line can be an unsightly and stubborn problem. However, with the right approach you can reduce body fat and those back fat deposits and be well on your way to that lean, sexy back you desire.

Your back fat workout includes overall fat burning exercises combined with targeted back exercises in a High Intensity Interval Training or HIIT workout. This combination will burn calories and maximize total body fat burning to reduce deposits from your entire body. You can’t “spot” reduce fat from a specific area of the body by performing only targeted exercises, you must reduce the layer of fat that covers the entire body.

As you begin to reduce your body fat levels, you can perform targeted back exercises to begin toning the underlying back muscles giving you a lean, sculpted back. To accomplish both fat burning and toning, why not combine the two into a short, intense workout of primarily multi-joint bodyweight training like this?


Warm up


ALWAYS start with a 3-5 minute warm up to increase the circulation and prepare your mind and body for your workout. Warming up prevents sprains, strains and injuries. Your warm up can include jogging in place or on a treadmill, 5 minutes on a stationary bike, calisthenics like side straddle hops or jumping jacks to get your heart rate and body temperature up. Move immediately to your first exercise.

Learn More: The 5 Best Warm Up Exercises To Get You Ready For Your Workout.

Push Ups


Push ups work your chest, arms and back and specifically target the areas where back fat accumulates. Rather than count repetitions, perform all of your exercises for a specified time and then move quickly to the next exercise. Start with one minute and increase your times gradually.

Learn More: Proper Pushups For Women – A Simple And Effective Exercise

Bodyweight Squats


This lower body compound exercise works many muscle groups and burns many calories. Stand with feet slightly wider than shoulder width with your toes pointing outward and squat by lowering your body as if sitting in a chair until your upper thighs are parallel with the floor. Squat for one minute and move immediately to the next exercise.

Learn More: How To Squat Safely And Effectively

Wide Hand Push Ups


Works chest, arms, and the areas of the back that you need to exercise. Just like a regular Push Up (or Press Up) but set your hands wider than shoulder width and lower your body until your nose is just above the floor and push back up. One minute and then move immediately to the next exercise.

Side Straddle Hops

Perform jumping jacks for one minute to get that heart pumping again and then move directly to the next exercise.



Stand straight and plant one foot as you step forward (lunge) with the other foot. Continue until your forward knee is directly above your foot and ankle. Push back to the start position and step off (lunge) with the opposite foot and alternate for one minute.

Pike Presses

Similar to a pushup but with your hips and butt held high in the air and your back straight. This shifts the focus to your shoulders and upper back (back fat area). This exercise can also be performed with your feet elevated on a chair or stool. Perform for one minute.

Six simple exercises in this beginners HIIT back fat reduction workout. Move from one exercise to the next without resting. Try to perform 2 or 3 complete circuits with little or no rest between each one. As you progress adding more reps in your one minute or increase your time.

Workout hard, burn fat and calories and do back toning bodyweight exercises and you will soon get rid of your stubborn back fat.