Things You'll Need:
- Cardiovascular exercise machine
- Weight machines
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Step 1
Perform 30 to 60 minutes of cardiovascular exercise six days per week at a moderate to vigorous intensity. This will increase total calories burned and help you to shed the fat on your back.
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Step 2
Choose cardio machines that involve the arms at least a few times per week for strengthening of the upper body and an increase in calorie burn. Consider an elliptical machine with moving handles or a rowing machine.
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Step 3
Plan to do a strength training routine three days per week. Skip a day between workouts. You can focus on the back, but work the entire body for balance in your muscular development.
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Step 4
Do the lat pull-down machine as one exercise for your mid-back. Grasp the bar with your hands a little wider than shoulder width apart. Pull it down to mid-neck level keeping your chin high and chest lifted. Squeeze your elbows into your sides.
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Step 5
Choose the seated row machine as another exercise for your mid-back area. Sit with your knees slightly bent. Grasp the handle with each hand and pull the bar back towards your core at hip level. Sit up straight and keep your elbows close to your sides as you pull the bar in.
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Step 6
Do three sets of each strength exercise, 8 to 12 repetitions for each set. To burn more calories, incorporate circuit training and hop on a cardio machine, moving quickly for three to five minutes between each set.
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Step 7
Stretch all your major muscle groups after your exercise session. Ease into each stretch and hold it for 15 to 20 seconds.
