Chest Fat Loss Workout - 30min Intermediate
This high-intensity chest and triceps session maximizes fat loss by pairing heavy compound movements with metabolic finishers. You will progress from stable bench work to standing unilateral movements that challenge your core and cardiovascular system. It is designed to build lean muscle mass while keeping your heart rate elevated throughout the entire 30-minute block.
This workout is ideal for intermediate lifters who want to lean out while maintaining upper body strength. It is perfect for athletes who need explosive pressing power and core stability.
Equipment
Workout Plan
Keep rest periods short to maximize the metabolic effect. Rest 45 seconds between compound sets and 30 seconds between isolation and finisher movements.
Bench Press
Chest, Triceps, Abs
Drive your shoulder blades into the bench and explode upward against the digital weight.
Single Arm Bench Press
Chest, Triceps, Obliques
Engage your core to prevent the Tonal cables from pulling your torso off the bench.
Middle Chest Fly
Chest, Shoulders
Maintain a soft bend in your elbows and imagine hugging a large barrel to keep tension on the chest.
Standing Chest Press
Chest, Triceps
Step forward to create a pre-stretch in the pecs and press straight out from your shoulders.
Single Arm Rotational Punch
Abs, Shoulders, Obliques, Triceps, Chest
Use an explosive punch and pivot your back foot to drive power through your triceps and chest.
Skull Crusher
Triceps
Keep your elbows fixed in space and use Tonal's constant tension to burn out the triceps.
Why this order
We start with the Bench Press to move the most weight while fresh, then transition into unilateral work to address muscle imbalances. The flyes and skull crushers provide targeted isolation before a standing metabolic finisher that increases caloric expenditure.
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 should I choose my starting weight for the Bench Press?
Tonal will suggest a weight based on your initial assessment, but for 8 reps, you should feel like you have 1-2 reps left in the tank.
What do I do if the Single Arm Bench Press feels unstable?
Focus on planting your opposite foot firmly on the ground and engaging your glutes to create a solid base against the cable's pull.
Can I use Spotter Mode on these movements?
Yes, Spotter Mode is highly recommended for the Bench Press so you can safely push to failure on your final sets.