Cardio Cardio is the key to losing overall body fat, which will help you with your goal of losing back fat. You’ll want to get at least 30 minutes of cardio in 5 times a week for optimal fat loss. Some great options include jogging, using an elliptical machine, boxing, rowing, swimming, biking, jumping rope, and hiking. Exercises Using Weights Dumbbell Rows: Start by standing with your feet hip-width apart, holding a heavy dumbbell in one hand. Bend forward until your chest is almost parallel with the floor, keeping back straight. Curl arm up to your chest, bending at the elbow, then slowly lower back down. Start off with 1 set of 10-15 reps, then build up to 3 sets of 15 reps. Bent-over Rear Delt Raises: Start by standing with your feet hip-width apart, holding a 5-10 pound dumbbell in each hand. Bend forward until your chest is almost parallel with the floor, keeping back straight. Palms should be facing toward each other out in front of you. Use your back muscles to raise the weights to shoulder height, then slowly lower back down. Do 3 sets of 10 reps. Reverse Flys: Start by standing with your feet hip-width apart, holding a lightweight dumbbell in each hand. Bend forward until your chest is almost parallel with the floor, keeping back straight and arms at sides. With palms facing in to your body, extend arms out until they are at shoulder level, and squeeze shoulder blades together. Slowly lower back down. Do 3 sets of 12 reps. Lat pull-downs: Using a lat pull-down machine, grab the bent part of the bar with a wide grip. Pull the bar down and sit facing the machine with back straight, core engaged, and feet flat on the ground. As you lean slightly backward, pull the bar down until it almost touches your upper chest, then release the bar slowly to starting position. Do 3 sets of 10 reps. Exercises Using Bodyweight Pull-ups: Grab the pull-up bar with hands shoulder-width apart and palms facing away from you, making sure your feet are not touching the floor. Pull yourself up until your chin passes the bar, then slowly lower yourself back down. Alternatively, if you cannot perform a pull-up, use a resistance band to do assisted pull-ups. Start with 1 set of 8-10 reps. TYI Exercises: Start by lying on your stomach with arms straight out in front of you. Lift your chest and bring your arms up and out to the side, forming a “T” shape. From there, open your arms out so that your body forms a “Y” shape. Then, bring your arms together, touching your hands to each other and forming an “I” with your body. Do 3 sets of 10 reps. Supermans: Start by lying on your stomach with arms extended above your head and palms facing down. Lift your chest and your legs at the same time as if you were flying, contracting the muscles in your lower back. Hold for 3-5 seconds. Do 10 reps. Pushups: Start by getting in pushup position with arms farther out than if you were in plank. Engage your core as you lower your body down as near to the floor as you can get without collapsing your body weight. Raise yourself back up to your starting position. Start by doing 1 set of 10 reps, then work up to 3 sets of 10 reps.