Building strength and lean muscle in the back will help to tone and burn fat throughout the entire body – ultimately helping to reduce that stubborn back fat! This back fat blaster workout uses dumbbells for added resistance and moves quickly between exercises to keep that heart rate up. Not only can these exercises help you lose back fat but they may also help improve your posture and upper body strength and mobility. Grab some weights and follow along!
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Workout Breakdown: Warm Up
1 Back Fat Circuit 40s work + 10s rest x 2 rounds total
Cool Down + Stretch
Need a little extra? Try out this Killer Cardio Sesh:
Equipment Needed: dumbbells (I’m using a set of 5lbs and 10lbs) + exercise mat or other soft surface.
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D I S C L A I M E R
This is my own personal workout and may not be suited for you. It is strongly recommend that you consult with your physician before beginning any exercise program. By engaging in this exercise or exercise program, you agree that you do so at your own risk.
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Thanks for watching!
❤ Heather
44 comments
Great workout – the scapular squeeze is a doozy! I also love when the cat meanders by 💕
I'm 61yrs old and love this work out thanks
Sweet kitty!! What is his/her name!?
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burned 170!
THANK YOU!!
is it effective for lower back portion as well as??? plz reply..
Great workout for a day when I want (light) weight training. I also love that the isometrics help me create space between my joints if I add "reach" to the move. Thank you Heather!
Your cat is so sweet <3
Amazing vid! Thank you.
June calendar ✔✔✔
Love it 06.11.21
whew great one!!
My cat joined as well 🙂
Playing catch up 🙈 somehow I missed this one a few weeks back!
I LOVE it when your cat makes an appearance. What’s her name?😍 she’s beautiful!
Hey Heather do you recommend the shoes you’re wearing for workout? What are they called?
What's the weight of her dumbbell
OMG I haven't done this epic sweaty workout in 7 months, added it to this weeks am list. Thanks for the sweat sesh, Love it all. Thanks Heahter
3:51
We need more of such split workouts.
Thanks Heather💕
THANK YOU AGAIN!
You guys… I'm gonna do this every day for two months and I will update this when I see results!
Warm up
Workout
1. Narrow & Wide Row 40 seconds
2. Plank Row 40 seconds
3. Super Push-ups 40 seconds
4. Rear Flys 40 seconds
5. Scapular Squeeze 40 seconds
6. Underhand Row 40 seconds
7. Lat Lift & Pull 40 seconds
8. Plank Stroke 40 seconds
9. Bent Arm Jacks 40 seconds
Repeat 2x
My back fat has really gone done by a lot over the couple months! I love this work out so much. DONT STOP GUYS YOU GOT THIS!💖
Hi Heather, been doing HIIT workout constantly for almost two years, I first discovered you through the non-reap 30 mins HIIT workout and I have to say, since then I absolutely love every workout of yours! Thank you so much for your work 🙂 will continue to let you amaze me!!!
Great workout!
Cat: 0:30 "did you do cat cow yet?"
Heather: "No"
Cat: 21:45 "please tell me I didn't miss cat cow"
Loved this workout! Glad I chose to do one of your workouts today!
1:46
Woow..😀 This is dope 🔥I feel so good 😎 after only one session 👍
Thank you so much, God bless you
great workout for the back and upper body! glad you are incorporating some functional moves as well! your workouts are a great way for me to get up and move during my lunch break. #backattack #alsolovethecat
OMYYGOODNESS!! i was going to be lazy and nearly skipped the rest of the cool down until the cat appeared <3 best motivation
Love it
wow, just what I needed. Thanks a lot. You are the best!!!
Thank you! Will do it every other day! Xx
New subscriber. Girl you just kicked my ass 😂 Thank you for the great workout 😁
Lady gaga
11:22 – 18:52
Got into the gym and got it done with this workout today!! My 5 month old in the pram and all! 🙂 thank you for the video!!
This definitely was a sweat workout! Thank you!!
Wow!! I loved it, thank you Heather!
This is a well done video. The subtle beeps tell me when it's time to change movement and the preview before the exercise means I can actually start the exercise without spending the first few trips figuring out what I'm supposed to be doing. Thanks Heather and her team!
Thank you so much for the creative moves and thank you so much for the time you put into these vids…. I'm really trying to zip up my core my lats to get that small waist or whatever my figure brings
In kg is 4kg best or 5kg