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Chest Fat Loss Workout - 30min Beginner

Build a stronger upper body and torch calories with this focused chest and triceps routine. By combining heavy compound presses with high-volume isolation moves, you will maximize metabolic demand while staying safe as a beginner. This session uses consistent handle attachments to keep your heart rate up and transitions fast.

Perfect for beginners who want a straightforward chest pump or fitness enthusiasts looking for an efficient fat-burning upper body session. It is ideal for those who prefer minimal equipment changes during their workout.

30mDuration
6Exercises
15Total Sets
Chest, TricepsMuscles

Equipment

Handles

Workout Plan

Minimal rest (30-45s) between all exercises to maintain a high heart rate for fat loss.

Handles
Superset
Bench Press

Bench Press

Chest, Triceps, Abs

Push through the handles and feel the digital weight resist you more on the way down.

3 x 10
Inline Chest Press

Inline Chest Press

Chest, Triceps, Abs

Keep your elbows slightly tucked and drive the handles straight out from your chest.

3 x 12
Handles
Superset

Bench Chest Fly

Chest, Shoulders

Maintain a slight bend in your elbows and imagine hugging a large barrel to engage your outer chest.

3 x 14

Reverse Grip Triceps Extension

Triceps, Forearms

Keep your palms facing up and pin your elbows to your sides to isolate the triceps.

2 x 15
Handles
Superset

Standing Chest Press

Chest, Triceps

Engage your core to stay stable as the cables try to pull you backward between reps.

1 x 20
Skull Crusher

Skull Crusher

Triceps

Keep your elbows pointed toward the ceiling and use the handles to control the weight behind your head.

3 x 12

Why this order

We start with the Bench Press to hit the largest muscle groups while you are fresh and the digital weight can be heaviest. We then transition into isolation moves and standing presses to increase core engagement and caloric burn through higher rep ranges. All exercises utilize the smart handles to minimize equipment setup time during this fast-paced session.

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.

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Frequently Asked Questions

How much weight should Tonal start me with?

Tonal will suggest a starting weight based on your initial strength assessment, but feel free to lower it slightly if the fast-paced fat-loss tempo feels too intense.

What if I can't finish the higher rep sets?

Tonal's Spotter mode will automatically reduce the digital weight if it detects you struggling, allowing you to complete the set safely.

Can I do this workout every day?

Since this targets specific muscles like the chest and triceps, it is best to allow 48 hours for recovery before repeating this specific session.