How to Get Rid of Back Fat | Team Afterburn

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get rid of back fat
Getting our bodies to look how we want is already challenging enough. It’s even harder when we don’t really know what to do to get there! Getting rid of belly fat is something we’ve been trained to understand for years, even if we often neglect to follow the advice! How do we get rid of back fat, though? In today’s Fit Fx Blog we will be discussing how to get our back looking how we want!
HIIT (High Intensity Interval Training)
In our recent blogs you might have noticed that we have placed a heavy emphasis on the type of workouts we do at Fit Fx. That’s because HIIT is effective in many ways! You don’t need to do cardio for hours on end to see results. In fact, HIIT workouts of around 30 min will go a long way in helping us get the body we want and get rid of back fat!
Numbers can be deceiving. Sure, doing cardio for long periods of time can burn lots of calories (after all, you did it for so long), but many studies have shown that shorter HIIT workouts burn fat at a tremendously higher rate which is the goal when trying to get rid of back fat!
Compound Exercises
We focus on four primary muscle groups at Fit Fx, but we always stress that doing the exercises with proper form and full range of motion will help to work out many other muscles at the same time, which makes most of our exercises compound exercises. These exercises also burn more fat and calories, even when at rest.
Key Fit Fx exercises to get rid of back fat: Rows (we have many variations), Bird Dogs, Overhead Extensions, Deadlifts, Kettlebell Swings, Pullups, Pushups
Of course, when it comes to reaching our health and fitness goals, you can’t avoid the diet! We say it time and time again at Fit Fx:  You can’t outwork a bad diet! If you need tips or advice on how to structure your diet or just some quick ideas, let us know and we are more than happy to help! Dieting will be very important when trying to get rid of back fat!
One last thing worth mentioning is stress! Those pesky love handles are actually partly the result of stress! Stress can lead to lower back fat which turns into those love handles. If lower back fat is your primary issue, try identifying some points of stress in your life and looking for ways to reduce that stress!
For more tips, blogs, ideas and a great workout, visit us online at and check out our 6-week, no commitment trial package for just $75 and become part of the Team!