Chest Fat Loss Workout - 20min Beginner
In this 20-minute session, you will target your pectoral muscles and triceps to maximize caloric burn while building foundational upper body strength. By pairing heavy barbell movements with high-volume handle and rope work, you keep your heart rate elevated for fat loss. This is the perfect entry point for beginners looking to define their chest and arms using Tonal smart resistance.
This workout is designed for beginner athletes or busy professionals who want an effective upper body burn in under 20 minutes. It is ideal for those prioritizing fat loss and muscle definition without needing complex movements.
Equipment
Workout Plan
Keep rest periods between 30 and 45 seconds to maintain an elevated heart rate and maximize metabolic demand.
Barbell Bench Press
Chest, Triceps, Abs
Lower the bar slowly to your chest and drive up forcefully while keeping your feet planted on the floor.
Triceps Extension
Triceps
Keep your elbows locked at your sides and fully extend your arms to pull the rope ends apart at the bottom.
Why this order
We start with the Barbell Bench Press to recruit the most muscle fibers while you are fresh, then transition to handle-based movements for better range of motion. The session concludes with a high-rep rope isolation exercise to fully exhaust the triceps and drive metabolic stress. This sequence minimizes equipment changes by grouping the handles exercises together for maximum efficiency.
Want this personalized for you?
This is a template workout. Connect your Tonal and the AI coach adjusts weights to your strength scores, swaps exercises around injuries, and progresses you week over week.
Start Free with AI CoachFrequently Asked Questions
How do I know if I am using the right weight?
Tonal will automatically suggest a starting weight based on your initial strength assessment, but you can use the display to turn the weight down if you cannot maintain proper form for the full rep count.
What if I do not have the Tonal Bench for the chest flys?
You can perform the movement on the floor as a Floor Fly, which actually provides a built-in safety stop for your elbows, though the bench is preferred for achieving a full range of motion.
Should I use any of Tonal's dynamic weight modes for this workout?
For this beginner fat loss session, keep it in standard mode or try Chains on the Bench Press once you feel comfortable to increase the intensity at the top of the movement where you are strongest.