Pull Fat Loss Workout - 20min Beginner
This high-efficiency pull session maximizes your metabolic rate by targeting the large muscles of your back and biceps with minimal rest. You will move through a sequence of vertical and horizontal pulling movements to build a balanced upper body. By keeping your heart rate elevated and focusing on large muscle groups you accelerate fat loss while building lean muscle.
This workout is designed for beginner athletes and busy professionals who want an efficient pull routine that supports fat loss and muscle definition. It is ideal for those looking to master fundamental back and arm movements on Tonal.
Equipment
Workout Plan
Rest 30-45 seconds between exercises to keep your heart rate elevated for fat loss.
Seated Row
Back, Biceps, Abs
Squeeze your shoulder blades together at the peak of the movement to fully engage your mid-back.
Biceps Curl
Biceps, Forearms
Keep your elbows pinned to your sides to ensure your biceps are doing all the work throughout the curl.
Seated Lat Pulldown
Back, Biceps
Focus on pulling your elbows down toward your hips while keeping your chest tall against the cable tension.
Straight Arm Pulldown
Back, Shoulders
Maintain a slight bend in your elbows and use Tonal's digital weight to control the upward phase of every rep.
Why this order
We lead with vertical and horizontal compound pulls to engage the largest muscle groups first which maximizes caloric burn. Exercises are grouped using the Smart Handles to eliminate equipment transitions and maintain workout intensity. We finish with higher-rep isolation moves to fully exhaust the biceps and lats for a metabolic finish.
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 select for a fat loss goal?
Tonal will suggest weights based on your assessment. For fat loss, focus on completing all reps with a steady tempo; if the weight feels too heavy to maintain the short rest intervals, use the weight dial to slightly decrease it.
Why do all the exercises in this session use handles?
Using the same accessory throughout the workout minimizes downtime between movements. This keeps your heart rate elevated, which is critical for maximizing the metabolic effect during a short 20-minute session.
Can I use Tonal's dynamic weight modes with this workout?
Yes, for the Seated Lat Pulldown and Seated Row, turning on 'Burnout' mode is a great way to squeeze out extra reps as you fatigue, keeping the intensity high for better results.