Chest Fat Loss Workout - 20min Beginner
This high-intensity push session maximizes caloric burn by alternating between stable bench movements and metabolic standing presses. You will target every fiber of your pectorals while finishing with a tricep burnout to ensure total muscle exhaustion. It is the perfect efficiency play for beginners looking to lean out while building a solid strength foundation.
This is ideal for beginners or busy individuals who want to prioritize fat loss and upper body definition without complex movements. It is a great fit for someone transitioning from cardio-heavy routines to structured resistance training.
Equipment
Workout Plan
Rest 45 seconds between exercises in a superset and 60 seconds between rounds to keep your heart rate elevated for fat loss.
Bench Press
Chest, Triceps, Abs
Focus on driving your shoulder blades into the bench to create a stable platform for Tonal's digital weight.
Standing Chest Press
Chest, Triceps
Engage your core to resist the cables pulling you backward as you drive the handles forward.
Reverse Grip Triceps Extension
Triceps, Forearms
Maintain a palm-up grip and use the constant tension of the cables to squeeze your triceps at the bottom.
Skull Crusher
Triceps
Keep your elbows tucked in and pointed toward the ceiling as you lower the handles toward your temples.
Why this order
We lead with the Bench Press to move the most digital weight while fresh then transition immediately to standing movements to increase heart rate. Isolation work at the end ensures the triceps reach failure without the chest limiting the load. This compound-to-isolation sequence combined with short rest periods is optimal for metabolic conditioning.
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 the weight is right for the 20-rep finisher?
Tonal will suggest a weight, but for high-rep finishers, you want a load that feels challenging by rep 15 so that the digital spotter has to help you reach the end.
Should I use any Tonal dynamic weight modes?
For the Bench Press, try turning on Chains to increase the resistance as you push away from your chest for maximum muscle fiber recruitment.
Can I do this workout if I do not have the Tonal Bench?
Since this session includes the Bench Press, you need a flat surface; if unavailable, you can substitute it with the Standing Chest Press for all chest sets.