Chest Fat Loss Workout - 20min Intermediate
This high-intensity chest and triceps session is designed to maximize caloric burn while building upper body definition. By combining heavy compound presses with unilateral stability work and high-volume finishers, you will keep your heart rate elevated throughout the entire workout. It is the perfect efficient routine for intermediate lifters looking to get lean and strong.
This workout is ideal for intermediate athletes or busy professionals who want a fast-paced, metabolic session to aid fat loss. It specifically targets those looking to improve pressing strength and arm definition in under 20 minutes.
Equipment
Workout Plan
Minimal rest for fat loss: 30-45 seconds between exercises in a superset, and 60 seconds between rounds.
Bench Press
Chest, Triceps, Abs
Maintain a steady tempo and use Tonal's Spotter mode to safely reach failure on your final reps.
Single Arm Bench Press
Chest, Triceps, Obliques
Engage your core to resist the rotation caused by the unilateral digital weight.
Bench Chest Fly
Chest, Shoulders
Keep a slight bend in your elbows and focus on the deep stretch provided by the cable tension.
Skull Crusher
Triceps
Keep your elbows pinned in place and use the digital weight to explode through the concentric phase.
Why this order
The workout starts with a heavy compound bench press to recruit maximum muscle fibers, followed immediately by unilateral work to challenge core stability and increase metabolic demand. We finish with a pairing of chest flies and skull crushers to drive hypertrophy and maximize the caloric burn through isolation volume.
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 circuit?
Tonal will suggest a starting weight based on your digital strength assessment, but you can manually adjust if the short rest periods make the later sets too difficult.
How do I handle the unilateral movements on Tonal?
For the Single Arm Bench Press, the digital weight will feel different as it pulls you to one side; keep your feet planted and core tight to stay centered on the bench.
How often should I perform this chest and triceps workout?
For fat loss and muscle maintenance, aim for 1 to 2 times per week, allowing at least 48 hours for recovery between sessions that target the same muscle groups.