Back Fat Loss Workout - 45min Intermediate
You will torch calories and build a powerful posterior chain in this high intensity back and biceps session. We utilize short rest intervals and supersets to keep your heart rate elevated while focusing on Tonal digital tension for maximum muscle engagement. This routine is designed to strip body fat while defining your pull muscles through varied rep ranges.
This workout is perfect for intermediate lifters looking to improve their pulling strength and body composition. It is ideal for busy professionals who need a high-efficiency session that combines heavy strength and metabolic conditioning.
Equipment
Workout Plan
Rest 60 seconds after heavy barbell rows. For supersets, keep rest under 30 seconds between exercises and 45 seconds between sets to maintain intensity.
Barbell Bent Over Row
Back, Biceps, Abs
Keep your back flat and drive the Tonal bar toward your belly button with explosive control.
Biceps Curl
Biceps, Forearms
Keep your elbows pinned to your sides and resist the digital weight on the way down.
Standing Single Arm Row
Back, Biceps, Obliques
Engage your core to prevent Tonal from rotating your torso as you pull.
Suitcase March
Obliques
Maintain a level pelvis and do not let the smart handle pull your shoulder down.
Neutral Lat Pulldown
Back, Biceps, Abs
Sit tall and squeeze your shoulder blades together as you pull the handles down.
Hammer Curl
Biceps, Forearms
Maintain a neutral grip on the rope and focus on the squeeze at the top of the move.
Standing Face Pull
Back, Shoulders
Pull the rope toward your forehead leading with your elbows to engage the rear delts.
Why this order
We start with the Barbell Bent Over Row to recruit the most muscle fibers while you are fresh. Subsequent exercises are paired in supersets using similar accessories to minimize transition time and keep your heart rate high. We finish with high-rep isolation work and a stability-focused march to fully exhaust the target muscles and maximize caloric expenditure.
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 weight should I start with for the fat loss goal?
Tonal will suggest a weight based on your history, but for fat loss, ensure the weight allows you to maintain a high tempo while completing all reps with perfect form.
Can I substitute the Suitcase March for a different movement?
The march is included to challenge your core and increase your heart rate. If needed, you can substitute it with another handle-based core move like the Farmer March.
How often should I do this workout?
Aim for 1 to 2 times per week, allowing at least 48 hours of recovery between sessions to let your nervous system and muscles repair.
Should I use any Tonal dynamic weight modes?
Yes, turning on Eccentric Mode for the biceps curls will increase metabolic demand and maximize muscle definition by challenging you on the negative portion of the lift.