Best excercises in the world.

5 Best Strength Exercises for Women To Banish Back Fat

We hate to be the bearer of glim news, but as much as you want to shrink excess fat in a certain area of your body, you can't spot-burn. Dealing with back fat—which becomes much more apparent when you put on a bra or slip on a form-fitting shirt—can be downright frustrating, to say the very least. What you can do is take the necessary steps in your diet and exercise routine to burn fat all over your body, which in turn will help you melt it off your back. We spoke with Tyler Read, the founder of PTPioneer.com and a personal trainer who's been involved in the health and fitness world for the past 15 years, who shares with us some of the best strength exercises for women to get rid of back fat and reveal a toned physique.

Performing strength training will improve the appearance of your back via caloric burn, boosting your supply of lean muscle, body composition, and better posture, Read explains. First off, strength exercises will help you sculpt lean muscle, which burns a greater amount of calories when compared to fat tissues, even when your body's at rest. Your total amount of daily energy expended increases, resulting in fat loss.

In addition, Read explains, "These exercises burn calories during the workout and also stimulate the 'afterburn effect' or Excess Post-Exercise Oxygen Consumption (EPOC), where your body continues to burn calories after the workout." When you start to burn fat and sculpt muscle, you'll see noticeable changes in how you look.

And lastly, building up strength in your back muscles promotes better posture. You may be surprised to hear that solid posture can make your waistline look leaner and decrease the appearance of back fat!

Building up your muscle tone, establishing a calorie deficit, and eating healthily is the name of the game. Keep reading to learn all about Read's best strength exercises for women to get rid of back fat. And when you're finished, be sure to check out these 7 Strength Exercises for Women To Melt Hanging Belly Fat After 30.

mature woman doing lat pulldown strength exercises to prevent injury after 50mature woman doing lat pulldown strength exercises to prevent injury after 50Shutterstock

"Lat pulldowns primarily target your latissimus dorsi (the broadest muscle in the back)," Read tells us.

Set up for this first exercise by sitting down at a lat pulldown machine. Grab onto the bar using an overhand grip, placing your hands a bit outside shoulder-width. Bring your shoulders down and back. Then, lower the pulldown bar to chest level. Use control to gradually bring the bar back up. Complete three sets of 10 to 12 reps.

RELATED: 5 Strength Exercises Women Should Do Every Day To Stay Fit

fitness woman performing wide-grip cable row exercises at the gym to lose back fatfitness woman performing wide-grip cable row exercises at the gym to lose back fatShutterstock

Next up is the seated cable row, which engages your upper and lower back muscles. You'll begin by taking a seat at the cable rowing station. Plant your feet on the foot pad, and bend your knees just a bit. Grab onto the handle, and sit up straight. Then, row the handle toward your belly, and make sure your elbows don't stray from the sides of your body. Use control to bring the handle back to the position you started in before performing the next rep. Complete three sets of 10 to 12 reps.

RELATED: The #1 Bodyweight Workout Women Should Do Every Day To Stay Trim

fit woman doing dumbbell exercises to keep weight downfit woman doing dumbbell exercises to keep weight downShutterstock

Renegade rows will fire up your entire back along with your abs. Begin by assuming a high plank on the balls of your feet and holding onto a dumbbell in both hands. Lift one of the weights off the floor, and row it toward your torso. Again, your elbow should not stray far from the side of your body. Bring the dumbbell back down, and do the same motion on your opposite side. Perform three sets of 10 to 12 reps on each side.

RELATED: 5 Strength Exercises for Women To Get Firm & Lean in Their 40s

woman doing barbell deadlift exercisewoman doing barbell deadlift exerciseShutterstock

The deadlift is an excellent exercise for your core, glutes, hamstrings, and of course, your whole back. Begin by planting your feet hip-width distance apart. A set of kettlebells or a barbell should be on the ground ahead of you. Press your hips back, and bend your knees in order to take hold of the barbell or weights using an overhand grip. Push your hips forward in order to stand back up with the weight in hand, maintaining a straight back. Then, lower the weight back toward the floor. Perform three sets of eight to 10 reps.6254a4d1642c605c54bf1cab17d50f1e

RELATED: 5 Most Important Strength Exercises for Women To Stay Lean After 40

illustration of superman back extensions exerciseillustration of superman back extensions exerciseShutterstock

Last but certainly not least on Read's list of strength exercises for women to get rid of back fat is Superman. Gear up to work your lower back, in addition to your hamstrings and glutes.

Start by lying on your tummy on a workout mat with your arms extended overhead and your legs out straight behind you. Then, raise your head, arms, chest, and legs off the ground. Lift them as high as you're able to so that your body forms the letter "U." Remain in this position for a moment before returning to where you started. Perform three sets of 12 to 15 reps.

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Alexa Mellardo

Alexa is the Mind + Body Deputy Editor of Eat This, Not That!, overseeing the M+B channel and delivering compelling fitness, wellness, and self-care topics to readers. Read more about Alexa

02

What Exercise Burns The Most Calories? The Best Weight Loss Exercises, Ranked By Calorie Burn

I get it, time is so valuable. I know I don't want to waste a minute doing a mediocre workout. So, what exercise burns the most calories?

Yes, certain workouts are way better at calorie-torching than others (hint: jumping rope). Some say cardio is the ultimate burner, while others swear by strength training. But, the truth is the number on your watch or machine after a session doesn't always tell the whole story nor does the size of the puddle of sweat on your mat.

It’s true that people tend to expend more calories while doing cardio, like running or jumping rope, compared to lifting weights, says physical therapist and fitness coach Laura Miranda, CSCS, DPT. “But anaerobic workouts (think weights) keep our excess post-exercise oxygen consumption (EPOC), or post-workout calorie-burn, going from hours to days,” she explains.

Meet the experts: Laura Miranda, CSCS, DPT, is a certified strength and conditioning specialist and founder of Pursuit. Jennifer Jacobs, CPT, is a certified personal trainer, creator of Beachbody’s Job 1, and founder of the J Method. Gabbi Berkow, CPT, RD, is a certified personal trainer and registered dietitian. Noam Tamir, CSCS, is a certified strength and conditioning specialist and founder of TS Fitness.

The reason weight training has a prolonged calorie-burning effect? When you work at that higher intensity, your body needs more oxygen afterward to recover and repair muscles, Miranda says. By choosing exercises that ramp up that after-burn effect, “you get more bang for your buck in the long-term,” she explains. “Muscle is the most metabolically active tissue, so the more of it we have, the more effective we are at burning calories all day long.”

And while the number of calories burned is an important part of weight loss, remember it’s only part of the equation. “Calories won’t measure the amount of strength you gain, your progress, or your improved endurance and stamina,” says Jennifer Jacobs, CPT, creator of Beachbody’s Job 1 and founder of the J METHOD.

Here's what to know about the workouts with the highest calorie burn and how to up that number in any session, according to trainers.

What exercises burn the most calories?

Jumping rope boasts the highest calorie burn. You can torch up to 495 calories jumping rope for 30 minutes. But, it's not the only workout option. This list ranks the top 9 trainer-backed weight loss exercises by calories burn. (FYI: Calorie burn is estimated for a 125-pound person and a 185-pound person, per American Council on Exercise estimates.)

1. Jumping Rope

Calories burned: 667–990 calories/hour (jumping at 120 skips per minute)

Yep, this blast from your playground past is a total torcher. Plus, “jumping rope is great for developing coordination, calf and ankle strength, core strength, posture, and cardiovascular endurance,” says Gabbi Berkow, CPT, a personal trainer and nutritionist. “It also helps build bone density, which guards against bone loss, osteoporosis, and bone loss.”

Ideally, the best way to start jumping rope is to go slow and do it in 20- to 30-second bursts, Berkow suggests. Once you've mastered that flick-of-the-wrist and your timing, work on increasing your speed and duration to burn more calories.

For a full-body workout challenge, give this calorie-torching jump rope workout from Carrie Underwood's trainer a try. (It helped her score those iconic legs!)

Bonus burn: Use a weighted jump rope to engage your arms and shoulders even more.

2. Sprints

Calories burned: 639–946 calories/hour

Whether you're on a tread, at a track, or on the sidewalk, charging ahead at top speeds during a sprint workout is guaranteed to rev that inner engine.

“Sprinting is a maximal effort that requires a lot of power from your glutes and hamstrings,” says Berkow. By alternating between maximal efforts and recovery periods, you build cardiovascular endurance and promote fat-burning, she adds.

➡ Join WH+ today and get unlimited access to digital content, exclusive workouts, and more!To make the most of your efforts, “you want to sprint at a pace you can only maintain for about 20 seconds," Miranda says. "Follow that with a recovery run at half of the intensity but double the time.”

Bonus burn: To kick up the heat, take your sprints up a hill or up stairs and you also fight against gravity, which increases the intensity even more.

Miranda recommends starting with 10 to 15 stairs at a time. Once you've found your groove, you can even take two steps at a time to amp up the power required of each stride, suggests Berkow.

3. Kickboxing

Calories burned: 582–864 calories/hour

“Kickboxing works your upper body and core without a lot of impact to your legs, so it’s great if you can’t jump or have knee pain while jumping,” says Berkow. Plus, kickboxing has been shown to improve cardio, strength, agility, balance, coordination, upper body fitness, and aerobic power, per research published in Muscles, Ligaments, and Tendons Journal. And, let’s be real: Hitting something is seriously stress-relieving.

Bonus burn: Turn up the intensity by resting for just 30 seconds for every 90 seconds of sparring.

To get started, you'll want to learn common boxing moves (like jabs, crosses, uppercuts, and hooks) and be ready to incorporate squats, lunges, and ducks. Pro tip: Learn the handwork before you start the footwork, and decrease rest times between sets.

Shop Our Editors' Fave Sneakers On Amazon4. Indoor Cycling

Calories burned: 568–841 calories/hour

“Cycling is great for no impact-cardio and for strengthening your knees and hamstrings,” says Berkow. “It’s an excellent form of cardio if you have knee pain with running or are recovering from knee issues.” In addition to improving both aerobic and anaerobic function, doing intervals on an exercise bike has also been shown to be particularly effective for reducing body fat, per research published in the Journal of Education and Training Studies.

For best results, “make sure you maintain good posture (chest up, shoulders back and down, and a flat back) as you cycle,” says Berkow. From there, “adding sprint intervals at fast paces and recovery intervals and a moderate pace will burn more calories and yield a greater after-burn than a steady state ride.”

Bonus burn: Try an instructor-led spin class to guarantee you'll hit those intervals hard. If cycling alone, alternate between one minute of high-intensity effort and 30 seconds at a calmer pace.

5. Running

Calories burned: 566–839 calories/hour (10-minute mile pace)

One major reason running is such an effective weight loss exercise? In addition to working the large muscles in your legs, it's high-impact. “You have to push your body weight off of the ground with every stride,” says Berkow.

If you're just getting started (or if running at a steady pace bothers your ankles or knees), opt for intervals of runs, alternating with intervals of light jogging or walking. “If you are new to running, use a 1:2 work to rest ratio, or recover for twice as long as you run,” Berkow recommends. Or, give yourself the goal of running a half-marathon or full marathon to make those miles really count.

Bonus burn: Run at a strong, steady pace (a 7 out of 10 effort), and you’ll continue to burn extra calories over the rest of the day.

6. Kettlebell Circuits

Calories burned: 554–822 calories/hour

Haven't hopped on the KB train yet? “Kettlebell circuits or complexes (sequence of movements you perform without putting your weight down) are my favorite calorie-burning exercise because they work both strength and cardio,” says Berkow. “You’re lifting weights in a way that keeps your heart rate up the whole time, so you build muscle and burn fat!”

Yep, working with kettlebells consistently has been shown to both improve overall strength and boost your metabolism, according to findings published in the Journal of Strength and Conditioning Research.

The key to KB success: “Include a squat, swing, push, pull, and core move in order to work your entire body,” says Berkow. Personal trainer Noam Tamir, CSCS, recommends alternating between upper- and lower-body movements so you can keep going for longer before fatiguing.

Want to really work your abs? Check out these kettlebell moves:

If you've never done a kettlebell complex before, try this: Perform a kettlebell deadlift to squat clean, then a kettlebell push press, and repeat. (You can also pick and choose some other moves from the best kettlebell exercises.)

Bonus burn: Perform your kettlebell magic HIIT-style, working for one minute, resting for 30 seconds, and repeating.

7. Rowing

Calories burned: 481–713 calories/hour (150 watts, which you can check on the machine)

“Rowing works your entire body—glutes, hamstrings, back, core, hips, and arms,” says Berkow. “It’s great for strengthening your posterior chain, a.k.a., the back of your body.”

Since it lights up all of your muscles, rowing gets your heart pumping and supports muscle-building. The result: Rowing can help you shed body fat and rev your metabolism, according to research published in the Annals of Rehabilitation Medicine.

Of course, proper form is key (and easy to miss): As you start each pull, "your legs push back first, then your torso leans back to about 45 degrees, and then your arms pull into your chest," Berkow says. To reverse the movement, your arms reach forward past your knees, then you hinge your torso forward, and then your legs return to the starting position.”

Bonus burn: For maximum torching power, alternate super-fast, one-minute rowing intervals with 30- to 60-second active rest periods of squats, pushups, and planks.

8. Loaded Kettlebell Carries

Calories burned: 476–705 calories/hour

“Kettlebell (or dumbbell) carries are one of the best exercises you can do for your core and posture,” says Berkow. Kettlebell carries are a total-body move and can help build serious strength, especially if you keep upping your weights over time.

To really burn calories, "your weights should be heavy enough that you feel like you have to lead with your glutes,” Berkow explains. “Hold the weights at your sides with shoulders down and back, chest open, lats engaged, abs tight, glutes squeezing, and shoulders and hips square."

Bonus burn: Try Miranda's 3-in-1 carry burner by walking as far as you can with weights extended up overhead, then as far as you can with weights on shoulders, and then as far as you can with weights down at sides. Rest for a minute, then repeat.

9. Stairs

Calories burned: 452–670 calories/hour (77 steps per minute)

If sprinting up stairs just doesn't appeal (or sounds like a banged shin just waiting to happen), you can walk your way up and still burn the calories necessary to support weight loss.

“Stairs burn a ton of calories and work your legs and hips, which are muscles that really need to be strengthened after sitting all day,” says Berkow. In addition to promoting fat loss, stair-climbing can help lower cholesterol and boost your anaerobic fitness, according to research published in the British Journal of Sports Medicine.

Bottom line: Whether you’re working the StairMaster or running steps around town, à la Rocky, stair-climbing forces you to work against gravity and strengthen your muscles.

Bonus burn: To up the ante, hold light dumbbells in each hand to get your upper body fired up, too. Or, start taking two steps at a time.

How To Burn More Calories In Your Workout

The number one way to burn more calories is to keep moving, says Jacobs. “There’s not one magic exercise, and if there were we’d all know about it and we’d all be doing it,” she adds. How long and hard you work plays an important role in torching calories, whether that be cardio or strength training, she explains.

Think about it this way. The more time you spend exercising and the higher the intensity, the more calories you burn during the session.

Time + intensity = More calories burned

But that doesn’t mean you need to train for hours on end, stresses Jacobs. “Too much of a good thing isn’t always great, because a longer duration or higher intensity could lead to overtraining and mental burnout.”

Activity beyond your 30, 60, or more minutes in the gym actually matters more. Focus on training efficiently and adding movement into other parts of your day, Jacobs adds. Take a walk after lunch, use the stairs instead of the elevator, or add yoga to your morning routine.

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It’s also important to note that the amount of time you train is a small fraction of the total calories expended within a day, says Jacobs. When it comes to caloric burn, non-exercise activity thermogenesis (the energy expended for everything we do that is not sleeping, eating, or sports-like exercise) accounts for 10 to 20 percent of your daily energy expenditure, and your basal metabolic rate (the amount of calories your body burns while performing basic life-sustaining functions like breathing, growing hair, and digesting food) accounts for 60 to 70 percent, she explains.

How are calories burned?

The food you eat fuels your activities. After a meal, your bod gets to work breaking it down into the basic components (fats, carbohydrates, and protein).

And, the following factors impact how many calories your workout actually burns:

Workout intensity. It’s simple. The more intense the workout, the more calories you burn, says Jacobs. For example, HIIT workouts are inherently intense (hence the name High Intensity Interval Training), so you can expect a major caloric burn. If you’re looking to up the intensity on a rower or spin bike, try bursts of hard, intense pushes to mimic the HIIT format. When your body uses more energy, calories go down the drain.

Weight. “People who weigh more burn more calories since it requires more energy to move,” says Jacobs. In other words, calories are a measure of energy, so the more you weigh, the more energy it takes to move your body. Some research even suggests that larger bodies have bigger organs which need more energy to function, leading to greater caloric burn. Everyone is different, but as your weight decreases, you burn fewer calories.

Body Composition. Muscle requires more energy than fat to maintain, so when you exercise, that muscle tissue burns more calories, says Jacobs. This is also where your BMR comes into play because the more muscle you have, the higher your BMR, and the more calories you’ll burn throughout the day. Simply put, the more muscle you have, the more calories you burn.

Age. The older you get, the less muscle mass you have, according to a 2017 study. As a result, you burn fewer calories when working out and your BMR becomes lower. To help combat this, Jacobs suggests incorporating weekly strength training to boost muscle mass, burn more calories, and up your BMR.

Workout Duration. The longer your workout, the more calories you burn. But remember that longer does not always mean better. “Implement an effective training program and focus on the other parts of your day where you can be more active by moving more,” says Jacobs. To maximize your time, set goals and work efficiently during your workout.

Headshot of Andi Breitowich

Andi Breitowich is a Chicago-based writer and graduate student at Northwestern Medill. She’s a mass consumer of social media and cares about women’s rights, holistic wellness, and non-stigmatizing reproductive care. As a former collegiate pole vaulter, she has a love for all things fitness and is currently obsessed with Peloton Tread workouts and hot yoga.

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Ashley Mateo is a writer, editor, and UESCA- and RRCA-certified running coach who has contributed to Runner’s World, Bicycling, Women's Health, Health, Shape, Self, and more. She’ll go anywhere in the world once—even if it’s just for a good story. Also into: good pizza, good beer, and good photos.

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Nikhita Mahtani is an NYC-based freelance journalist covering primarily health and design. She graduated with an M.A in Magazine Journalism from New York University and loves to debunk popular health myths. Her idea of wellness includes a sweaty spin class, wine with loved ones, and experimenting with new recipes in the kitchen.

03

The Best Exercise To Do After Work To Aid Sleep, According to Experts

It can be really hard to find the motivation to get a workout in or make it to the gym after a long and exhausting day at the office, but studies have shown that exercising in the evening can aid with sleep.

Keen to break things down, Newsweek spoke with two fitness experts to find out what exercises they'd recommend people squeeze into their evening routines and why they are effective in supporting a good night's sleep.

Sports medicine expert and board-certified orthopedic surgeon at The Spine Pro in Beverly Hills, Dr. Hooman Melamed argues that if a busy individual wants to squeeze a bit of exercise in before bed, they should opt for anything that raises their heart rate.

"Aerobic exercises like a brisk walk, jogging, cycling, or swimming for 30-40 minutes have been shown to regulate the sleep-wake cycle," Dr. Melamed told Newsweek.

A combination photo showing various ways to keep fit. Two fitness experts told Newsweek what exercises they'd recommend to busy people hoping to squeeze a workout in before bedtime. iStock / Getty Images

"Also moderate-intensity aerobic activity can also lead to a good night's rest," he added.

The sports medicine expert said that individuals should aim to get these exercises in at least three or four times a week to create a consistent pattern for measurable results.

Certified personal trainer Rose McNulty agreed that heart rate-boosting cardiovascular exercises were the way to go in the evening.

The expert panelist at Garage Gym Reviews, which provides "in-depth and honest reviews on everything fitness related" told Newsweek: "Research suggests that exercise and good sleep go hand in hand, and one type of exercise you often see recommended is cardiovascular training."

"If you have trouble sleeping, burning energy in the form of cardio is one way you might be able to improve your sleep," she added.

Yoga and Stretching

McNulty also recommended that individuals opt for a spot of yoga or stretching before their heads actually hit their pillow.

"Yoga and stretching are different activities, but both have potential to improve your sleep in similar ways," McNulty said. "Both yoga and stretching put a focus on breathing, which can have a relaxing effect and help you wind down before bed. Research has also found yoga to be beneficial to sleep in older adults and women."

"These lighter activities promote relaxation, help reduce muscle tension and help you unwind," added Melamed.

"When you exert yourself through intense exercise, your body releases energy, leading to a state of fatigue. This fatigue can help reduce the time it takes for you to fall asleep also known as your sleep latency," he added.

Not Too Close to Bedtime

However, the orthopedic surgeon warned against exercising too close to bedtime because this can reduce the production of melatonin in an individual's body, making it harder for them to fall asleep.

Your body starts to produce melatonin towards the end of the day. When you work out too late, your body is also producing adrenaline which it needs for the exercises. This can be problematic because it sends mixed messages to your brain which is why you will have a hard time sleeping after the late workout.

Is there a health issue that's worrying you? Let us know via [email protected]. We can ask experts for advice, and your story could be featured on Newsweek.est