H.I.I.T. Your Back Workout

Get your back into shape!

We don’t want you to carry the world on your back, but if you have to, we’ll  make sure your back can take the burden. H.I.I.T (High Intensity Interval Training) is quick, effective, and precision-based, to guarantee the results you’re looking in exactly the places you need them. This back routine will give you a sleek and sexy back you’ll be dying to show off every chance you get.

There’s also a benefit to having a stronger back. A strong back automatically slims down your waist line and gives you a sexy V-shaped appearance.

Equipment Needed: Interval timer (Gymboss is a free app download), 1 set of medium weights (8-12 lbs),  water to keep you hydrated, a yoga mat or soft surface.

What to Do: Watch the videos below to get familiarized with each workout. Make sure you use the correct weights to maximize each circuit. Perform each workout for 30 seconds and rest for 10 seconds after. Complete 3 circuits.


1. Bent Over Dumbbell Row
2. Reverse Fly
3. Renegade Dumbbell Row
4. Bridge
5. Superman

Bent Over Dumbbell Row

Reverse Fly

Renegade Dumbbell Row



Try these other body specific H.I.I.T workouts:
ABS H.I.I.T. Workout
HIIT Your Legs Workout
Melt Fat in Minutes with this HIIT Routine
 Fat Blasting HIIT Workout – Burn Fat up to 24 Hours

And, of course, be sure to like our Facebook page and follow us on Pinterest for more workouts, clean eating tips, and healthy lifestyle resources.

This post may include affiliate links.


The SkinnyMs. team believes that all people, regardless of age, size, and fitness level, have the power to transform their lives — they just need the resources to do so. The SkinnyMs. method promotes healthy living through a combination of clean eating and regular exercise. We offer everything you need to be successful.

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