Back Fat Loss Workout - 20min Intermediate
This 20-minute metabolic burner maximizes your time on the bar to incinerate fat while building a powerful back. By utilizing a high-density circuit with the Tonal barbell, you will maintain an elevated heart rate for better conditioning. You will hit every angle of your posterior chain to ensure a balanced, athletic physique.
Ideal for intermediate lifters who want to maximize calorie burn while maintaining upper body muscle mass. Perfect for those with a busy schedule who only have 20 minutes to get a high-intensity session in.
Equipment
Workout Plan
Keep rest minimal at 30-45 seconds between exercises to maintain an elevated heart rate for fat loss.
Barbell Bent Over Row
Back, Biceps, Abs
Engage Tonal's Bar Mode and pull to your belly button while maintaining a flat back.
Barbell Biceps Curl
Biceps, Forearms
Keep your elbows pinned to your sides and use the digital weight to resist the pull on the way down.
Reverse Grip Barbell Biceps Curl
Biceps, Forearms
Maintain a firm overhand grip to challenge your forearms and keep the bar close to your body.
Barbell Seated Lat Pulldown
Back, Biceps
Sit tall and imagine pulling the bar through the floor to fully engage your lats.
Why this order
The session starts with heavy barbell rows to recruit the most muscle fiber when you are freshest. It transitions into high-volume lat pulldowns and arm finishers to maximize the metabolic pump. Using the barbell for all movements eliminates transition time, keeping your intensity high for the full 20 minutes.
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
What if the weight feels too heavy during the high-rep finishers?
Tonal’s Spotter mode will automatically reduce the weight if it detects you struggling, allowing you to complete your reps without stopping.
How can I increase the fat-burning effect of this workout?
Focus on the tempo; by moving through the repetitions at a steady pace and keeping the rest periods strictly under 45 seconds, you will maximize metabolic stress.
Should I use any special Tonal weight modes?
Enable Chains mode on the Barbell Bent Over Row to increase resistance at the top of the movement where you are strongest, increasing the caloric demand.