Pull Fat Loss Workout - 60min Beginner
This high intensity pull session focuses on building a strong back and defined biceps while maximizing caloric burn. By utilizing circuit style pairings and Tonals constant tension you will keep your heart rate elevated throughout the entire hour. This beginner friendly program prioritizes foundational movements to ensure proper form and effective results.
Ideal for beginners looking to improve their upper body pull strength while prioritizing body composition changes. This is perfect for those who want a straightforward high volume workout that does not require complex movements.
Equipment
Workout Plan
Keep rest periods between 30-45 seconds to maintain a high heart rate for fat loss. Between major equipment switches, take up to 60 seconds.
Standing Chop
Obliques, Shoulders, Glutes
Keep your arms straight and rotate through your core while resisting Tonal's pull.
Seated Row
Back, Biceps, Abs
Maintain a tall posture and do not let the digital weight pull your shoulders forward.
Standing Single Arm Row
Back, Biceps, Obliques
Engage your glutes to stay stable as you pull the handle toward your ribcage.
Suitcase March
Obliques
Keep your torso perfectly upright and resist Tonal's attempt to pull you to the side.
Biceps Curl
Biceps, Forearms
Slow down the eccentric phase to make the digital weight feel even heavier.
Alternating Biceps Curl
Biceps, Forearms
Maintain a steady rhythm and avoid using momentum to lift the handles.
Neutral Lat Pulldown
Back, Biceps, Abs
Drive your elbows toward your hips and squeeze your shoulder blades at the bottom.
Straight Arm Pulldown
Back, Shoulders
Keep a slight bend in your elbows and press the handles down toward your thighs.
Barbell Biceps Curl
Biceps, Forearms
Keep your elbows pinned to your sides and utilize Tonal's constant tension.
Barbell Seated Lat Pulldown
Back, Biceps
Pull the bar to your upper chest while keeping your core braced against the weight.
Why this order
We start with large compound movements like the Lat Pulldown to recruit the most muscle fiber early when energy is highest. Exercises are grouped by accessory to minimize transition time while the rep schemes shift from moderate strength to high volume finishers to deplete glycogen and trigger fat loss.
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?
Tonal will automatically suggest a starting weight based on your initial strength assessment, but feel free to lower it slightly during the higher-rep sets.
Can I use the bar for all movements?
This workout is specifically designed to use both handles and the bar to provide different angles of resistance, which is key for muscle definition.
How do I know if I am resting too long?
Aim to start your next set as soon as your breathing settles; Tonals workout timer is a great tool to keep you on track.