Beginner Sample Workout to Get Rid of Back Fat

If you are a beginner at exercising regularly and want to develop and tone your back, here is a 12-week beginner back workout program you can try.

Before you keep reading join my FREE online fitness accountability support group on Facebook and enjoy free workouts, fitness challenges and health tips along with 4️⃣4️⃣0️⃣0️⃣0️⃣ other women. 💪

This 12-week back workout program will help develop and tone a sexy back.  #backworkout #backexercise #athomeworkouts #workoutsforwomen #samplebeginnerbackworkout #fitness #health #goodhealth #upperbodyworkout

Many of you have been asking about ways to eliminate that annoying back fat that hangs out over and under your bras so we shared some key tips in this article but now we want to take it a step further and share a beginner sample workout plan that will help you get rid of back fat for good.

If you follow the tips in the previous article PLUS perform these exercises over the next 8 to 12 weeks you should see a dramatic difference in your back profile.

Disclaimer:  Before performing any new exercise program consult with your physician first.  Perform this exercise routine at your own risk.

Back Fat Workout Frequency:

This workout routine should be performed 3 times a week on non-consecutive days.

How Many Weeks to Perform This Routine:

As previously mentioned, perform this workout for the next 8 to 12 weeks consistently to see results.


You will need a set of dumbbells and yoga mat (optional).

Back Fat Workout Benefits:

Complete this sample routine as instructed while coupling with healthy eating habits and you will begin to see that back fat and overhang melt away.  An additional benefit to strengthening your back is it will help better support your core and you may see your low back pain eventually go away which many of us experience due to poor posture while sitting for extended periods of time at work, in the car on our daily commute or at home.

Weight, Sets and Reps

  • Your beginning weight should be light enough to complete 15 reps with the last few reps being a big challenging (for those exercises requiring hand weights)
  • After 3 (week 4 to week 6) weeks increase your weight 20% to 25% and decrease your reps to 12 reps
  • After another 3 (week 7 – week 9) weeks increase your weight another 20% and decrease your reps to 10 reps
  • The final 3 weeks (week 10 to week 12) increase your weight again another 15% to 20% and decrease your reps to 8 reps

Perform the exercises circuit style for 3 full sets.  Rest 60 to 90 seconds after each set (round)


You agree you participate and perform this routine at your own risk.  Before starting any new workout program consult with your physician.  I am not responsible for injury, loss of limb or life due to your participation.

Back Fat Exercise Routine:

Bent over rows with rear flyes

Single Arm Back Rows

Jumping Jacks


Bent Over Rows

Get rid of back fat and show off a nice and toned back with this bye bye back and bra fat workout. #brafat #backfat #fatloss #weightlosstips #weightloss #athomegym #homegym




If you stick to this routine take before and after pics and tag me on Instagram @FemmeFitaleFitClub so I can check out your progress.  Let’s GO!

I’ve also included additional routines below so let’s melt away that fat!


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