Pull Fat Loss Workout - 20min Intermediate
You will torch calories and build a powerful posterior chain with this high-intensity pull circuit. By pairing heavy barbell compounds with high-volume handle accessories, we maximize metabolic demand while focusing on back and bicep definition. This session is designed to keep your heart rate elevated for effective fat loss.
This workout is ideal for intermediate lifters or hybrid athletes who need a time-efficient pull session that doubles as a cardiovascular challenge. It is perfect for those prioritizing body recomposition and functional strength.
Equipment
Workout Plan
Keep rest periods to 30-45 seconds between exercises to maintain a high heart rate. Rest 60 seconds between rounds.
Barbell Bent Over Row
Back, Biceps, Abs
Engage Tonal's Chains mode to increase resistance as you pull the bar toward your navel.
Barbell Chinup
Back, Biceps, Abs
Drive your elbows toward your ribs and use the digital weight to maintain a steady descent.
Standing Single Arm Row
Back, Biceps, Obliques
Keep your hips square to the Tonal and avoid rotating your torso as you pull the handle.
Biceps Curl
Biceps, Forearms
Squeeze the smart handles at the top of the movement and control the eccentric back down.
Why this order
We start with heavy barbell compounds to recruit the most muscle fiber and drive metabolic fatigue early. Moving to unilateral handle work addresses muscle imbalances and keeps the core engaged, ending with a high-rep bicep finisher to maximize the local metabolic pump.
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 handle the weight for the Barbell Chinup?
Tonal provides assistance or adds resistance based on your strength level; ensure your bar is locked and use a controlled tempo to let the digital weight support your form.
What if the rest time feels too short?
For fat loss, we want to challenge your aerobic capacity, but if your form breaks down, use Tonal's 'Weight Off' feature or pause the workout for an extra 15 seconds.
Should I use any Smart Features for this session?
Yes, engage 'Chains' on the Barbell Bent Over Row to increase resistance at the top of the movement where you are strongest, maximizing every rep.
How often should I do this workout?
Since this targets specific pull muscles, give yourself at least 48 hours before repeating this session to allow for muscle recovery and optimal fat oxidation.