10 Best Exercises to Get Rid of Back Fat in 30 Days

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You have been training for a while. You started your weight loss journey with the hopes to get rid of extra pounds, and you did lose belly fat, arms fat, and thigh fat, however, you are still struggling with the back fat. Time is passing by, but you aren’t making any progress, and now you are wondering what are you doing wrong that you aren’t even able to lose back fat.

The thing is back fat is stubborn and much more difficult to lose than arm or belly fat. Moreover, lower back fat is even harder to lose.

However, it’s not impossible to lose. You can lose back fat and reach your goal. But first, you need to get rid of a few misconceptions related to losing fat.

These misconceptions are the reason why you aren’t able to get rid of back fat:

  1. Myth (You can spot reduce fat): You can’t spot reduce fat. You have to lose fat all over the body to reduce back fat.
  2. Myth (Muscle-building exercises are useless): You need to perform muscle-building exercises to make your back look sexy. You aren’t going to lose back fat because of these exercises, but these exercises are going to help you in building an appealing physique. Just because you have lost weight doesn’t mean that your muscles will look toned. Your muscles will look toned only if you perform muscle-building exercises.
  3. Myth (To lose back fat, you just have to lose as much weight as you can): To lose back fat, you need to maintain a healthy BMI. Use this calculator to calculate your BMI. If your BMI is not in the healthy range, use Ideal Weight Calculator to know how much weight you need to lose. Use Macro Calculator to find macronutrients and calorie requirements to lose weight. 

So, to lose back fat, you need to perform exercises that help you in burning tons of calories and building toned muscles while taking care of nutrition such that you maintain a healthy BMI.

Let’s start with the exercises you can perform to get rid of back fat.

10 Exercises to Get Rid of Back Fat

These exercises are simple. However, before training, learn how to perform each exercise properly. Since a single rep executed correctly is better than 100s of reps performed with poor form. Don’t focus on the reps, focus on the form.

Here are 10 exercises to get rid of back fat:

1. Running

I know this exercise doesn’t target back muscles directly, however, to lose back fat, you have to perform this exercise. As I mentioned earlier, you can’t spot-reduce fat; To reduce back fat, you need to lower your BMI to a healthy level.

The best way to lower your BMI is running.

Moreover, you don’t need to run for hours to make this happen. Just run for 30 minutes daily. That’s it. If you don’t feel comfortable running, start by walking for 30-minutes daily.

By running for 30-minutes, you will burn 200-500 calories, and by walking for 30-minutes, you will burn 210-360 calories.

2. Surya Namaskar

Woman performing surya namaskar
Credit: Natural-Cure.org

Another exercise you need to perform to lower your BMI is Surya Namaskar, however, unlike running, by performing Surya Namaskar daily, you will directly target back muscles and build & tone them.

If you have never performed yoga before, you may find Surya Namaskar a bit difficult as it requires a high level of flexibility.

All you need to do in this case is consistently perform Surya Namaskar. In time you will develop the flexibility required to perform all the poses that make up the Surya Namaskar properly.

By performing Surya Namaskar, you will burn tons of calories and fat, you will develop and tone your back muscles, you will increase your flexibility, endurance, strength, and balance, improve your digestion and immunity, and your skin will appear more vibrant and healthy.

If you can do only one thing to tone your back muscles and lose back fat, then Surya Namaskar is your best bet. Even if you adopt only this exercise from the list into your routine, in a few months, you will lose back fat and reach your desired aim.

However, adopting more exercises from the list will exponentially increase your progress.

3. Jumping Jacks

Woman performing jumping jacks
Credit: Cathe.com

This is the simplest exercise on the list. This exercise is going to help you tone your back muscle and lose back fat. To perform this exercise, stand upright with your arms by your side and legs together.

Bend your knees slightly and jump as you spread your legs and stretch your arms out over your head. Jump back to the starting position. This counts as one rep. Repeat the steps to reach the desired reps.

4. Burpees

Woman performing burpees
Credit: AdvantageTennisClubs

Burpees also will help you burn tons of calories and tone back muscles. To perform burpees, stand with your feet hip-width apart. Lower your hands in front of you and balance yourself on all four. Now kick your feet back so that you are in a push-up position. Perform a push-up or hold the push-up position and then revert to the starting position.

5. Reverse Fly

Woman performing reverse fly
Credit: Popsugar.com

This exercise specifically targets your upper back muscles. To perform this exercise, hold weight in both arms and let it hang straight down (palms facing each other) while maintaining a tight core, straight back, and slight knee bend.

Now raise both arms out to your side on an exhale. Lower the weight back to the start position as you inhale. Avoid hunching your shoulders, and keep your chin tucked. Moreover, use lightweight to perform this exercise. You can get lightweight dumbells from amazon.

6. Barbell Bent Over Rows

Man performing barbell bent over rows
Credit: CoachMag.co.uk

Barbell bent over rows target upper back muscles. To perform barbell bent over rows, hold a barbell in your hands with your palm facing toward you, bend your knees slightly, lean forward by bending at the waist, and keep your back straight and elbows close to your body.

Now pull the barbell towards your chest and then slowly lower it to the starting position. This count as one rep. You should consider performing 3 sets of 5 reps.

You can also use dumbbells to perform this exercise.

7. Back Extension

Woman performing back extension
Credit: PremierSportsPlex.com

Back extension specifically targets lower back muscles. To perform this exercise, lie down on a mat (on your stomach) with your legs straight and fold your elbows and bring your fingers to your temple. Now, take a deep breath, exhale and drive your hips into the floor, lifting your upper back above the floor.

Hold this position for 5-10 seconds, and then lower yourself to the starting position. This counts as one rep. You should consider performing 3 sets of 6-10 reps.

8. Bridge Push Ups

Man performing bridge push-ups
Credit: Ido Portal

This is one of the most difficult exercises on the list. However, this exercise will train most major muscles. To perform this exercise, lie on your back with your hands next to your head and your fingers pointing towards your hips.

Now push yourself up with the help of your arms and try to go as up as you can. Hold the highest position for 5 seconds and then go down until you lay down on the ground again.

This counts as one rep. You should consider performing 3 sets of 3-5 reps.

9. Bird Dog Exercise

Woman performing bird dog exercise
Credit: Popsugar.com

This exercise will help you strengthen both upper and lower back muscles. To perform this exercise, kneel on a mat with your knees hip-width apart and hands shoulder-width apart and firmly on the ground.

Now, point one arm out straight in front and extend the opposite leg behind you, forming a straight line. Hold this position for a few seconds, then return to starting position. Repeat the same motion with the other arm and leg. This counts as one rep.

You should consider performing 3 sets of 10 reps.

10. Kettlebell Swings

kettlebell swings
Credit: CrossFit®

This is my favorite exercise. I hope you like it too. At first, you may find this exercise challenging but stick with it. Apart from toning the upper body and lower body muscles, this exercise is also fun once you get used to the motion.

To perform kettlebell swings, stand straight while holding the kettlebell in both hands. Keep your arms loose, inhale and push your hips back and bend your knees slightly to bring the kettlebell between your legs.

As you exhale, contract your glutes, push your hips forward to lift your body into a standing position, and allow your arms to swing the kettlebell as far as it will naturally go. 

Now, inhale as you lower the kettlebell between your legs by pushing your hips back and slightly bending your knees. This is 1 rep. You should consider performing 3 sets of 10 reps.

You can get a kettlebell from amazon. Use lightweight in the beginning.

Back Fat Loss Workout Routine

You should perform this workout routine twice weekly (Tuesday + Friday) for the best results.

Moreover, take 60 seconds of rest between sets and take 2-3 minutes of rest between exercises. Moreover, prioritize your form over reps.

  • Running / Surya Namaskar: 30-minute / 10 Rounds
  • Jumping Jacks / Burpees: 3 sets of 2 minutes / 3 sets of 2 minutes (Perform as many reps as you can in 2 minutes
  • Reverse Fly: 3 sets of 1 minute
  • Barbell Bent Over Rows: 3 sets of 1 minute
  • Back Extension: 3 sets of 1 minute
  • Bridge Push-ups: 3 sets of 1 minute
  • Bird Dog Exercise: 3 sets of 1 minute
  • Kettlebell Swings: 3 sets of 1 minute

4 Dietary Tips to Lose Back Fat

Weight loss is 80% diet and 20% exercise. These dietary tips will help you maintain a healthy BMI. Here are 4 dietary tips you need to lose back fat:


1. Avoid Junk & Processed Food, Alcohol, and Smoking

If your BMI is in the healthy range, all you need to do is maintain your weight. To maintain weight, staying away from junk food and processed food while eating only healthy organic food is enough. You don’t have to do anything more when it comes to diet. You don’t even have to follow a special diet.

Just stay away from junk food, processed food, alcohol, and smoking, and you will always be in shape.

However, the reality is it’s very hard to stay away from junk & processed food. The best way is to consume them wisely. To avoid the negative effect of junk & processed food, consume them only once every 20 days.

This way, you can satisfy your cravings for junk food and still avoid negative consequences.

When it comes to alcohol or smoking, you need to quit them completely. If you want to quit smoking or alcohol, seek professional help, don’t try to quit it on your own, it will waste a lot of your time and energy.

2. Consume Nutrient Rich Food

One of the primary reasons why you feel hungry all the time is because your diet lacks nutrients. You see, our body needs nutrients to function properly. When you consume empty calories, it is digested easily. As a result, you won’t feel full for long.

This makes you consume more calories than you need. However, you can avoid all this by consuming nutrient-rich food. Not only you will feel full of energy & satiated, but you will also be able to lose and maintain weight easily.

One of the easiest ways to get used to consuming nutrient-rich food & lose weight at the same time is by doing intermittent fasting. Try the 14-day fasting challenge to lose weight.

healthy food

3. Try the Ketogenic Diet

If you need to lose a lot of weight, try the ketogenic diet.

For those who don’t know what keto is, It’s a diet plan that focuses on foods that contain a lot of fats, an adequate amount of protein, and very few carbohydrates.

Millions of people have tried the keto diet and shared their keto journey on Instagram with unbelievable before and after transformation photos. In 2020, I too lost 20+ lbs in 47 days.

Here’s an article on How to Start Keto Diet and a 10-Day Keto Diet Meal Plan you can use.

However, keto is complicated and requires a lot of planning. You should consider following keto under the guidance of your nutritionist. You can also get a custom keto diet meal plan from here.

This diet plan will also be tailored to your weight loss goals and nutritional requirements and will be created based on the expertise of certified nutritionists, personal trainers, and chefs.

4. Starving Yourself or Skipping Meals is Unnecessary and Harmful

You don’t need to starve yourself to lose eight. Moreover, skipping meals is not going to help you either. By doing this, you may lose weight for the first few weeks, but once you resume your usual routine, you will gain the weight back.

The best thing you can do is follow a diet or start with a calorie deficit of 500 calories and exercise daily. This way, it may take you a bit more time than usual to lose weight, but it will last as long as you want (a true perfect victory).


Losing back fat in 30 days is easy if you put your mind to it. All you have to do is take care of your calorie intake and perform the exercises mentioned above.

Moreover, keep in mind consistency is necessary. You have to perform the workout routine mentioned above at least twice a week and eat healthy daily. At first, you may find it difficult to take care of your diet, but it will get easier after some time.

Consuming a healthy diet and exercising twice a week have more benefits than weight loss. You are also going to improve your mental health and develop discipline.

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Hi, I am Rudra, a computer engineer, and a certified procrastinator. I started FitnessGained in 2018 to help me stay fit despite all my desk time. Now I run this blog as a hobby. Here at FitnessGained, I will share what I do to stay fit & more. Our motto is "Reaching True Potential with Effort."

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