In today’s fast-paced world, finding time for an extended gym session isn’t always feasible. But that doesn’t mean you can’t achieve remarkable fat loss results, especially when it comes to stubborn back and armpit fat. With the right combination of high-intensity exercises and strength training moves, you can banish unwanted fat and sculpt a lean, toned upper body—all in just 20 minutes a day. This ultimate fat-burning routine is designed to target problematic areas using a mix of cardio and resistance training, making it perfect for busy professionals and fitness enthusiasts alike.
Whether your goal is to shed those extra pounds or simply improve your overall fitness, these 10 exercises are structured to boost your metabolism, build lean muscle, and help you achieve a healthy, sculpted body.
Let’s dive into the detailed workout plan with each exercise explained step-by-step, along with tips to enhance performance and links to credible external sources for additional insights.
How To Get Rid of Back and Armpit Fat
Jump Rope: High-Intensity Cardio to Incinerate Fat
Jump rope is a powerful, high-intensity cardio exercise that can significantly accelerate your fat burning process. Not only does it elevate your heart rate, but it also engages your upper body, which can help reduce fat deposits around the back and armpits.
How to Perform:
- Warm-Up: Start with a quick 2-minute warm-up by jogging in place or doing dynamic stretches to prepare your muscles.
- Jump Rope Technique: Hold the rope handles firmly, swing the rope over your head, and jump as it reaches your feet. Maintain a steady rhythm to keep your heart rate high.
- Duration: Perform jump rope intervals for 2-3 minutes. If you’re a beginner, start with shorter intervals and gradually increase the duration.
Benefits:
- Increased Calorie Burn: High-intensity jump rope sessions can burn up to 10 calories per minute, making it one of the most efficient exercises for fat loss.
- Enhanced Coordination: Improves timing and balance, contributing to overall athleticism.
- Accessible and Portable: A jump rope is inexpensive and easy to carry, so you can workout anywhere.
For more information on the benefits of jump rope exercises, check out this Healthline guide on cardio workouts.
Jab Cross With Dumbbells: Sculpt Your Upper Body
The jab cross with dumbbells is a dynamic exercise that combines cardio with strength training to effectively target the muscles of your shoulders, arms, and upper back. This move also helps in burning excess fat around the armpit area.
How to Perform:
- Starting Position: Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
- Technique:
- Extend your left arm in a jab while simultaneously throwing a cross with your right arm.
- Keep your core tight and pivot your back foot to generate power.
- Alternate sides for a balanced workout.
- Repetitions: Aim for 15-20 repetitions on each side. Maintain control to avoid injury.
Benefits:
- Upper Body Strength: Engages multiple muscle groups, including the shoulders, chest, and arms.
- Improved Cardio: The continuous movement elevates heart rate, enhancing fat burn.
- Enhanced Coordination: This exercise develops better hand-eye coordination and core stability.
For additional insights on combining dumbbell exercises with cardio, visit Men’s Health’s training tips.
Chest Press With Legs Extended: Dynamic Upper Body Burn
This modified chest press exercise is ideal for targeting the chest muscles while also engaging the core and stabilizer muscles. When performed with legs extended, the exercise requires more balance and increases overall intensity, aiding in fat loss from the back and armpit regions.
How to Perform:
- Setup: Lie on your back with your knees bent or legs extended on the floor for increased difficulty.
- Technique:
- Hold a dumbbell in each hand at chest level.
- Push the dumbbells upward until your arms are fully extended, squeezing your chest at the top.
- Lower the weights slowly back to the starting position.
- Repetitions: Perform 12-15 repetitions in a controlled manner.
Benefits:
- Targeted Muscle Engagement: Focuses on the chest muscles while stabilizing the core.
- Enhanced Muscle Definition: Regular chest press workouts can help firm up the upper body and reduce fat deposits.
- Improved Stability: Working with extended legs forces you to engage your core, promoting balance and coordination.
Learn more about chest exercises and muscle building strategies at WebMD’s exercise section.
Upright Row: Strengthen Shoulders and Back
The upright row is a classic exercise that targets the shoulders, traps, and upper back muscles. By incorporating this move into your routine, you help burn excess fat in the upper body while building strength and improving posture.
How to Perform:
- Starting Position: Stand with your feet shoulder-width apart and hold a barbell or dumbbells in front of you with an overhand grip.
- Technique:
- Lift the weight straight up towards your chin, keeping the elbows out and above the wrists.
- Slowly lower the weight back to the starting position.
- Repetitions: Aim for 10-15 repetitions per set.
Benefits:
- Shoulder Definition: Targets the deltoid muscles, enhancing shoulder definition.
- Upper Back Strength: Improves the strength and tone of the upper back, contributing to a more sculpted look.
- Posture Improvement: Regular practice helps correct slouching and supports better alignment.
For a deeper understanding of shoulder workouts, explore this Men’s Health guide on shoulder exercises.
Swiss Ball Chest Press: Enhance Core Stability and Burn Fat
Using a Swiss ball for your chest press introduces an element of instability, forcing your core to engage and work harder. This not only improves muscle tone in the chest but also assists in reducing fat around the back and armpit areas.
How to Perform:
- Setup: Sit on a Swiss ball with your back straight and feet flat on the floor.
- Technique:
- Lean back until your shoulders and head are supported by the ball, and hold a dumbbell in each hand at chest level.
- Press the dumbbells upward while maintaining your balance on the ball.
- Slowly lower the weights back to your chest.
- Repetitions: Perform 12-15 repetitions, ensuring stability throughout.
Benefits:
- Core Activation: The unstable surface forces your core muscles to work harder, enhancing overall stability.
- Improved Balance: Regular practice improves coordination and balance.
- Fat Loss: Increased muscle engagement leads to higher calorie burn, assisting in fat reduction.
For additional information on Swiss ball workouts, refer to this Healthline article on stability exercises.
Push-Ups: The Classic Fat-Burning Upper Body Exercise
Push-ups are a tried-and-true exercise that works multiple muscle groups including the chest, arms, and core. They are especially effective for burning fat and toning the upper body, making them a crucial part of any fat-burning routine.
How to Perform:
- Starting Position: Get into a plank position with your hands slightly wider than shoulder-width apart.
- Technique:
- Lower your body until your chest nearly touches the floor.
- Push back up to the starting position.
- Variations: Modify by dropping to your knees if necessary, then progress to the full push-up as strength improves.
- Repetitions: Aim for 15-20 repetitions per set.
Benefits:
- Full-Body Workout: Push-ups engage multiple muscle groups simultaneously.
- Convenience: No equipment is needed—just your body weight.
- Calorie Burn: High-intensity push-ups can help increase your heart rate and promote fat loss.
For a comprehensive guide on push-up variations, check out Verywell Fit’s push-up tutorial.
Curtsy Lunge With Side Kick Raise: Sculpt and Tone Your Lower Body
This exercise combines the benefits of a curtsy lunge with a side kick, targeting the glutes, thighs, and obliques while also engaging the core and upper body. It’s perfect for burning calories and reducing stubborn fat in areas like the armpits and lower back.
How to Perform:
- Starting Position: Stand with your feet hip-width apart.
- Technique:
- Step one leg behind you into a curtsy lunge position.
- As you rise back up, lift the opposite leg into a side kick.
- Return to the starting position and repeat on the other side.
- Repetitions: Perform 12-15 repetitions per side.
Benefits:
- Multidimensional Workout: Combines strength and cardio for an effective fat-burning move.
- Improved Balance: Enhances coordination and stability through dynamic movements.
- Muscle Toning: Targets the lower body and core, contributing to overall lean muscle development.
For further details on effective lunge variations, refer to Healthline’s exercise guide.
Plank Rotation: Boost Core Stability and Tone Your Back
Plank rotations add an extra dimension to the traditional plank by incorporating a twisting motion that targets the obliques and back muscles. This dynamic move not only improves core stability but also helps in trimming excess fat from the upper body.
How to Perform:
- Starting Position: Begin in a forearm plank position with your body in a straight line.
- Technique:
- Rotate your body to one side, extending the opposite arm towards the ceiling.
- Hold briefly, return to the center, and then rotate to the other side.
- Repetitions: Complete 10-12 rotations on each side, maintaining a tight core.
Benefits:
- Core Engagement: Intensely targets the oblique muscles, boosting overall core strength.
- Back Fat Reduction: The twisting motion aids in burning calories around the back and armpit areas.
- Postural Benefits: Enhances balance and helps correct posture.
For more information on core-strengthening routines, visit WebMD’s core exercise section.
Superman Hold: Strengthen Your Back Muscles
The Superman hold is a static exercise that isolates and strengthens the muscles of your lower and upper back. By maintaining this position, you build endurance in the back muscles, which is essential for improving posture and reducing fat deposits in the back area.
How to Perform:
- Starting Position: Lie face down on an exercise mat with your arms extended in front of you.
- Technique:
- Simultaneously lift your arms, chest, and legs off the ground.
- Hold the position for 20-30 seconds while keeping your core engaged.
- Lower back down slowly and repeat.
- Repetitions: Perform 3-4 sets depending on your strength level.
Benefits:
- Muscle Isolation: Targets the lower back muscles, improving strength and tone.
- Improved Posture: Helps alleviate back pain by strengthening the supporting muscles.
- Low Impact: A safe exercise that minimizes joint stress while delivering maximum benefits.
For additional back strengthening exercises, refer to this NIH overview on back health.
Stretching: Essential Cool Down to Boost Recovery and Flexibility
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No workout is complete without a proper cool down. Stretching not only helps to improve flexibility but also promotes muscle recovery and reduces the risk of injury. Incorporating targeted stretches into your routine can aid in reducing muscle soreness and ensure that you continue to progress toward your fat loss goals.
How to Perform:
- Dynamic Stretches: After your workout, spend 5 minutes performing dynamic stretches that target the upper body, including arm circles, shoulder stretches, and gentle twists.
- Static Stretches: Hold each stretch for 20-30 seconds to allow the muscles to relax.
- Focus Areas: Emphasize stretching the chest, back, shoulders, and arms to counteract the tightening effects of resistance training.
Benefits:
- Injury Prevention: Reduces the risk of strains and sprains by increasing muscle elasticity.
- Improved Flexibility: Enhances overall mobility, making daily activities easier and more comfortable.
- Better Recovery: Facilitates blood flow, which helps to remove lactic acid and speed up recovery.
For more expert advice on stretching techniques, visit Verywell Fit’s stretching guide.
Integrating the 20-Minute Workout Into Your Daily Routine
The secret to banishing back and armpit fat lies in consistency and a well-structured exercise plan. Here are some tips to help you integrate these 10 exercises into your busy schedule:
- Set a Specific Time: Dedicate a specific 20-minute slot each day—whether it’s early in the morning or during a lunch break—to complete your workout.
- Warm-Up and Cool Down: Always start with a warm-up and end with stretching to prevent injuries and promote recovery.
- Track Your Progress: Use a fitness app or journal to monitor your workouts and track improvements in strength, endurance, and body composition.
- Combine With a Healthy Diet: Complement your exercise routine with a balanced diet rich in lean proteins, vegetables, and whole grains to optimize fat loss.
- Stay Motivated: Join online fitness communities or follow trusted fitness influencers for tips, inspiration, and accountability.
By incorporating these exercises consistently, you’ll not only banish back and armpit fat but also improve your overall strength, posture, and confidence.
Conclusion: Embrace the Ultimate Fat Burning Routine
Transforming your body doesn’t require hours at the gym. With just 20 minutes a day and these 10 targeted exercises, you can banish back and armpit fat while building a leaner, stronger upper body. From high-intensity jump rope sessions to dynamic moves like jab crosses and push-ups, each exercise is designed to boost your metabolism, burn calories, and sculpt your muscles.
Remember, the key to success is consistency and dedication. Integrate these moves into your daily routine, track your progress, and combine your workouts with a balanced diet to achieve lasting results. With time, you’ll notice improved muscle tone, enhanced posture, and a significant reduction in unwanted fat deposits.
For further guidance on maintaining a healthy lifestyle and maximizing your workout results, check out expert resources like Healthline and WebMD. These sources offer a wealth of information on exercise science, nutrition, and wellness strategies.
Start your journey today with this ultimate 20-minute fat burning routine and enjoy the benefits of a healthier, more confident you. Embrace each exercise, stay consistent, and watch as your back and armpit fat become a thing of the past.
