Chest Fat Loss Workout - 20min Beginner
This high-intensity chest and triceps session is designed to maximize caloric burn while building foundational upper body strength. By pairing compound presses with high-volume isolation movements, you will keep your heart rate elevated and exhaust the pushing muscles. This beginner-friendly routine uses Tonal's constant tension to ensure every rep counts toward your fat loss goals.
This workout is ideal for beginner lifters or busy professionals who want an efficient chest pump that also aids in fat loss. It is a great choice for those looking to build upper body definition while keeping the workout duration under 20 minutes.
Equipment
Workout Plan
Keep rest periods between 30-45 seconds between exercises to maintain a high heart rate, and 60 seconds between full sets.
Bench Press
Chest, Triceps, Abs
Drive your back into the bench and explode upward using Tonal's digital weight to power through the press.
Standing Incline Press
Shoulders, Chest, Triceps
Lean slightly forward and press the handles up at a 45-degree angle, focusing on the upper chest contraction.
Why this order
We start with the Bench Press to recruit the most muscle fibers while you are fresh, followed immediately by the Incline Press to target the upper chest. The workout concludes with a superset of chest flies and high-rep triceps extensions to fully exhaust the muscles through a greater range of motion and maximize the metabolic demand.
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
What weight should I start with for this fat loss goal?
Tonal will suggest weights based on your strength assessment. For fat loss, ensure the weight is heavy enough to be challenging by the final reps but light enough that you can maintain a brisk pace with short rest.
Can I do this workout if I don't have the Tonal bench?
While the Bench Press and Chest Fly are designed for the bench, you can substitute them with the Standing Chest Press or Standing Chest Fly by adjusting the arm positions on your Tonal.
How often should I perform this specific chest routine?
For best results in fat loss and muscle toning, aim to perform this workout 1-2 times per week, ensuring you have at least 48 hours of recovery between sessions targeting these same muscles.