10 Exercises to Get Rid of Back and Armpit Fat in 20 Minutes


Nothing is more upsetting than putting on your Sunday best only to discover that your armpit and back fat rolls are sticking out. Typically, when we work out, we pay less attention to the areas of our bodies that we see in the mirror more frequently, such as our abs, legs, and butt. Today, we’ll focus on some effective chest and back exercises that will make you look your best in whichever outfit you choose.

A back and chest workout regimen that we’ve created for you—and, let’s be honest, for ourselves—will help you develop these muscles in just one month! You will undoubtedly feel like you worked muscles you weren’t even aware you possessed after the first workout.

Remember that weight training is only effective when accompanied by a balanced diet and cardiovascular exercise! Utilize this exercise routine two or three times each week, with as little time between sets as possible.

1. Jump rope

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It’s advisable to warm up your upper body for two minutes before exercising. Jumping rope is a terrific exercise for your back and shoulders. Keep your technique in mind and only use your wrists to turn the rope.

2. Jab cross with dumbbells

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This workout is inspired by boxing. It strengthens your back and arms in addition to warming up your upper body, increasing your coordination and quickness.

  • Keep your knees slightly bent as you stand with your feet slightly wider than hip-width apart.
  • As you raise your arms, extend your left arm as if to punch.
  • Push your right arm out when you’ve gotten back to your starting posture.
  • For 60 seconds, switch arms repeatedly.
  • 3 times, alternating with 20–30 second pauses.

3. Chest press with legs extended

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This manoeuvre involves the entire body! It strengthens the back, triceps, abdomen, chest, and posture is improved.

  • Holding dumbbells, lie on your back with your arms crossed over your chest and your knees bent 90 degrees.
  • Raise your legs as you cross your arms over your chest and elevate your shoulders off the mat.
  • Repeat for 45 seconds from the beginning position.
  • 3 times, alternating with 20–30 second pauses.

4. Upright row

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This exercise strengthens your upper and middle back while enhancing core symmetry and supporting good posture.

  • With your hands on the barbell (or dumbbells), stand up.
  • Lift the barbell up till it touches your chest.
  • Slowly bring it back down.
  • Continually perform the exercise for 60 seconds.
  • 3 times, alternating with 20–30 second pauses.

5. Swiss ball chest press

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Your chest, triceps, and shoulders will all get stronger from this exercise. The Swiss ball in this workout widens the range of motion, making the activity more challenging. However, you may still do this exercise on the floor if you don’t have a ball at home.

  • With dumbbells in each hand and your palms facing each other, lie on a bench or stability ball with your upper back in the middle.
  • Keep your elbows slightly bent as you lower your arms out to the sides.
  • Continually perform the exercise for 60 seconds.
  • 3 times, alternating with 20–30 second pauses.

6. Push-ups

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Push-ups are regarded as the most effective workout for reducing armpit fat. Push-ups per day will definitely work. Start with knee push-ups if the conventional position is too difficult for you.

  • Put yourself in the push-up position.
  • Slowly touch the mat with your chest while concentrating on using your back muscles.
  • Return to the top position by pushing up.
  • Repeat one more 45 times.
  • 3 times, alternating with 20–30 second pauses.

7. Curtsy lunge with side kick raise

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This workout activates and stimulates the entire body because it is a complex movement. Use a dumbbell in your working hand for this exercise starting in the second training week.

  • Crossing your left leg behind your right, take a large step back and lunge.
  • Lift your left hand to shoulder height while standing up and kicking out your left leg.
  • 30 seconds later, switch sides and then repeat.
  • 3 times, alternating with 20–30 second pauses.

8. Plank rotation

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Planks are a fantastic exercise to increase your flexibility and fortify your entire core. Dumbbells can be held in your hands for this exercise starting in the second training week.

  • Set yourself up in a plank position with your feet hip-width apart and your hands directly beneath your shoulders.
  • Lift your left hand up to the ceiling while rotating your entire body.
  • Repeat on the right side, bringing your left hand back to the starting position.
  • For 45 seconds, switch arms continuously.
  • 3 times, alternating with 20–30 second pauses.

9. Superman hold

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One of the most well-liked workouts for the back is the superman hold! It is an excellent bodyweight core move that effectively strengthens muscles responsible for stabilising the back.

  • Lie on your stomach with your arms up next to your head.
  • Turn your hands to face each other while you lift your arms, chest, and legs off the ground with the help of your glutes and core.
  • Once you’ve held for 20 seconds, release and go back to the beginning position.
  • 3 times, alternating with 20–30 second pauses.

10. Stretching

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Stretching your back will round off your workout. Any stretches you are familiar with, such as cat or camel stretches, can be used. We suggest using a Swiss ball since it allows for more mobility and efficiently stretches the lower back.

  • Put your back’s midsection on the ball.
  • With caution, stoop.
  • Stretch out your arms and legs.
  • 20 seconds of holding.
  • By sticking to this exercise regimen, you’ll not only lose back and armpit fat but also develop the muscles necessary to keep your posture upright.

Do you know any better back and chest exercises? Please feel free to share them in the comments with us!