[header] How to get rid of back fat [title] Step up the cardio. [step] For best results, exercise for at least 30 minutes at a time, three to five days a week. [substeps] These cardio activities are particularly effective for getting rid of back fat. 
They will burn calories and strengthen your back muscles: rowing, boxing and swimming. Other cardio exercises to include are: running/jogging, walking, biking, using the elliptical or dancing.