Back Fat Loss Workout - 60min Beginner
You will transform your physique with this high intensity back and biceps circuit designed to torch calories while building lean muscle. By pairing big compound pulls with focused isolation movements, you ensure your metabolic rate stays elevated throughout the session. This beginner-friendly routine uses Tonal handles to provide constant tension and maximize your results.
This is perfect for beginners who want to improve their posture and shed body fat through resistance training. It is also an excellent choice for individuals who prefer a straightforward workout with minimal equipment transitions.
Equipment
Workout Plan
Keep rest minimal at 30 to 45 seconds between exercises to maximize the fat-burning effect of the circuit.
Seated Row
Back, Biceps, Abs
Sit tall and squeeze your shoulder blades together as you pull the handles toward your ribcage.
Standing Single Arm Row
Back, Biceps, Obliques
Keep your hips square and resist the Tonal's pull to rotate your torso during the row.
Standing Pallof Press
Obliques
Maintain a strong athletic stance and fight the lateral tension as you press the handle forward.
Reverse Fly
Back, Shoulders
Control the negative of each rep to feel the digital weight working your upper back.
Biceps Curl
Biceps, Forearms
Keep your elbows pinned to your sides to fully isolate the biceps during the upward curl.
Alternating Biceps Curl
Biceps, Forearms
Focus on the alternating tempo to maintain constant tension on your biceps throughout the set.
Bird Dog w/ Row
Obliques, Back, Abs
Brace your core and find balance on the floor before initiating the row with the handle.
Neutral Lat Pulldown
Back, Biceps, Abs
Drive your elbows down toward your hips while keeping your chest proud under the cables.
Why this order
The workout begins with heavy seated and vertical pulls to engage the largest muscle groups of the back first. We then transition into standing supersets that challenge your core stability while isolating the biceps and rear deltoids. Ending with a high-rep bird dog row ensures a metabolic burnout that keeps you burning fat long after the workout.
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 use if I am new to Tonal?
Tonal will automatically suggest a starting weight based on your initial strength assessment; use the weight dial to nudge it down if you cannot maintain proper form for the full rep count.
How do I ensure I'm burning the most fat during this session?
Focus on the rest timer and start your next set as soon as the 30-45 second window closes to keep your heart rate elevated for the entire 60 minutes.
Can I use the Smart Bar instead of handles?
This specific program is optimized for handles to allow for a greater range of motion and to incorporate the unilateral stability work required for fat loss goals.
What should I do if the Bird Dog w/ Row feels too difficult for balance?
You can turn the weight off using the Smart Handle button to practice the movement pattern first or perform a standard kneeling row until your stability improves.