To effectively burn the fat in your back area, you need to perform back exercises that work the muscles in your back--lats, rhomboids, trapezius, and erector spinae--to consume the fat. Cardio exercises are highly recommended because these increase your heart rate and make your body burn even more calories and will make your muscles stronger and leaner.

But remember, you must do this regularly if you actually want to see results. By doing this everyday for the next 3-4 weeks, you can expect to see the difference when you look in the mirror!

Good luck and let’s start the training!

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TIMECODES:

00:00 Introduction
00:14 Running In Place
00:59 Rest
01:16 Running In Place
02:06 Rest
02:43 Diagonal Abs Left
03:10 Diagonal Abs Right
03:37 Rest
03:54 Diagonal Abs Left
04:25 Diagonal Abs Right
04:56 Rest
05:33 Deadlifts
06:20 Rest
06:37 Deadlifts
07:27 Rest
08:04 Side Lunge Windmill
08:50 Rest
09:07 Side Lunge Windmill
09:58 Rest
10:35 Ski Jacks
11:20 Rest
11:37 Ski Jacks
12:27 Rest
13:04 Standing Side Crunch Right
13:49 Standing Side Crunch Left
14:34 Rest
14:51 Standing Side Crunch Right
15:44 Standing Side Crunch Left
16:36 Rest
17:13 Forward Jump
17:56 Rest
18:13 Forward Jump
19:02 Rest
19:39 Oblique Twist Squat
20:21 Rest
20:38 Oblique Twist Squat
21:26 Rest
22:03 Skater Jumps
22:47 Rest
23:05 Skater Jumps
23:55 Rest
24:32 Overhead Reach
25:17 Rest
25:34 Overhead Reach