Back Fat Loss Workout - 20min Intermediate
This high intensity back and biceps session maximizes calorie burn by pairing heavy compound pulls with metabolic accessory work. You will move quickly between sets to keep your heart rate elevated while building a strong posterior chain. This 20 minute routine is designed to strip body fat while preserving lean muscle mass.
Intermediate lifters looking for a time-efficient way to maintain muscle mass during a fat loss phase. It is ideal for busy individuals who want a high-intensity session that does not sacrifice heavy lifting.
Equipment
Workout Plan
Keep rest to 30-45 seconds between all sets to maintain a high heart rate for fat loss.
Barbell Bent Over Row
Back, Biceps, Abs
Engage Tonal bar control and maintain a flat back as you pull the bar toward your belly button.
Standing Single Arm Row
Back, Biceps, Obliques
Resist the cable pull to keep your torso square and engage your core throughout the movement.
Biceps Curl
Biceps, Forearms
Keep your elbows pinned to your ribs and use a slow eccentric to maximize time under tension.
Neutral Lat Pulldown
Back, Biceps, Abs
Drive your elbows down toward your hips and feel the digital weight resist the upward stretch.
Why this order
The session begins with the Barbell Bent Over Row to recruit maximum muscle fibers while your energy is highest. We then transition to handle-based movements to minimize transition time while moving from vertical pulls to unilateral stability work. Ending with high-volume biceps curls ensures a metabolic finish that drives the fat loss stimulus.
Want this personalized for you?
This is a template workout. Connect your Tonal and the AI coach adjusts weights to your strength scores, swaps exercises around injuries, and progresses you week over week.
Start Free with AI CoachFrequently Asked Questions
Can I use Spotter Mode on the Barbell Row?
Yes, Tonal's Spotter Mode is highly recommended for the Barbell Bent Over Row if you are pushing your weight limits.
What if I cannot reach the suggested rep count?
Tonal will automatically adjust your digital weight if it senses your power output dropping, ensuring you finish every set safely.
Why are the rest periods so short?
Short rest periods are intentional for fat loss goals as they keep your heart rate high and increase the caloric demand of the workout.