Genetics play a big role in determining where we store our excess fat. Some of us hold a little more weight in our lower bodies, while others carry it in the tummy area. If you’ve found that you have a little extra fluff in your upper back, performing the right exercises can make a world of difference! Are you tired of your bra squeezing you a little too tightly? You’ve come to the right place! This 30-day fat blasting challenge can help you burn fat and tone those upper back muscles!
Follow a Healthy Eating Plan for Faster Results!
Exercising regularly will help melt excess fat and build & tone your muscles, but your diet is just as important. Following a healthy eating plan will ensure that you get rid of that bra bulge quickly! First, cutting out processed, high-calorie foods will have a major impact. Pair that with consuming more lean protein, fruits, veggies, whole grains, and healthy fats, and you’ll optimize the effort you’re putting in at the gym!
We love finding new and exciting ways to make nutritious meals taste delicious! With that being said, we have thousands of clean-eating recipes on the site that we’ve arranged into well thought out meal plans. These meal plans were designed to simplify the weight loss process and help you reach your goals faster than ever. Feel free to jump into one of these popular programs:
- 7-Day Whole Foods Meal Plan for Beginners
- 14-Day Meal Plan for Shrinking My Waistline
- Change Your Body with this 28-Day Meal Plan
Try this 30-Day Fat Blasting Challenge
Each week contains 5 days worth of routines, and 2 rest days. There will be 3 days of fat-melting HIIT routines. Just follow the link provided for each of the HIIT workouts. The other 2 days will require you to perform the resistance routine found below. This workout will target the muscles of your upper back!
2-Day a Week Upper Back Resistance Routine
What you need: an interval timer / 1 light set of dumbbells / 1 heavy set of dumbbells
What to do: Perform each move for the designated number of repetitions. Complete the appropriate number of rounds for your fitness level. Rest up to 30 seconds in between each exercise. At the end of each round, you may rest for up to 60 seconds.
- Beginner: 2 rounds
- Intermediate: 4 rounds
- Advanced: 6 rounds
- Single-Arm Bent-Over Dumbbell Row: 15 reps per arm with heavy dumbbell
- Dumbbell Deadlifts: 15 reps with heavy dumbbells
- Underhand Bent-Over Dumbbell Rows: 15 reps with heavy dumbbells
- Single-Arm Rear Delt Raise: 10 reps per arm with light dumbbell
- Reverse Fly: 10 reps with light dumbbells
Make sure to watch the instructional videos for each exercise to make sure you maintain proper form and avoid injury! They can be found at the bottom of this post.
Additional equipment needed for HIIT Routines: a jump rope / a bench, step, or chair / a yoga mat or towel
2nd day: Upper Back Resistance Routine
3rd day: Rest Day
4th day: 12-Minute Home HIIT Challenge
5th day: Upper Back Resistance Routine
6th day: Rest Day
7th day: High-Intensity Total Body HIIT
8th day: Upper Back Resistance Routine
10th day: Rest Day
11th day: Upper Back Resistance Routine
12th day: 12-Minute Home HIIT Challenge
13th day: Rest Day
14th day: Upper Back Resistance Routine
15th day: High-Intensity Total Body HIIT
16th day: Upper Back Resistance Routine
17th day: Rest Day
19th day: Upper Back Resistance Routine
20th day: Rest Day
21st day: 12-Minute Home HIIT Challenge
22nd day: Upper Back Resistance Routine
23rd day: High-Intensity Total Body HIIT
24th day: Rest Day
25th day: Upper Back Resistance Routine
27th day: Rest Day
28th day: Upper Back Resistance Routine
29th day: 12-Minute Home HIIT Challenge
30th day: Upper Back Resistance Routine
Single-Arm Bent-Over Dumbbell Row
Underhand Bent-Over Dumbbell Rows
Single-Arm Rear Delt Raise
What do you think of this 30-Day Fat Blasting Challenge? Are you going to give it a shot? Let us know in the comment section! Also, remember to follow us on Pinterest so that you never miss out on a workout!