Rowing – This is probably the premium back aerobic workout. What better way to work the back and burn a ton of calories at the same time than rowing? Whether you do it on an actual boat or on a rowing machine, this is an excellent exercise to lose back fat and tone up your muscles. As an added benefit, it also works your arms and shoulders. By changing the angle in which you do the rowing motion, you can work the lower and upper back muscles. This is a high intensity workout, so expect a real challenge.
Jogging – Most people swing their arms backwards and forwards while they jog. This subtle arm swinging causes the back muscles to tense and relax over and over again, toning them up. This doesn’t place the same strain on the muscles as rowing does, but it’s still an excellent exercise to get rid of back fat because it burns a lot of calories. Of course jogging also works other body parts. It’s more of a complete cardio exercise than rowing. Walking is similar to jogging because the arm movements are the same. However, walking is much less intensive than jogging, so expect slower results.
Swimming – This is an excellent cardiovascular workout for back fat since it incorporates the upper body muscles into every stroke. We all know how swimmers look right? Whichever stroke you do, swimming tones up the entire upper body and gets you to burn a lot of back fat fast. Give it a try. You will also tone your shoulders, chest, and arms.