Push Fat Loss Workout - 20min Advanced
This high-intensity push session maximizes caloric burn by pairing heavy strength work with explosive metabolic movements. You will move from foundational barbell lifts to high-rep rotational work to keep your heart rate elevated and stimulate fat loss. By utilizing advanced Tonal modes, you will maintain high muscle tension throughout this condensed 20-minute window.
Advanced trainees and lifters who need a time-efficient session that balances muscle preservation with a high metabolic cost. It is ideal for athletes looking to lean out without losing raw pressing power.
Equipment
Workout Plan
Keep rest periods strictly between 30-45 seconds to maintain metabolic intensity while the digital weight provides constant resistance.
Barbell Squat to Press
Glutes, Quads, Shoulders
Use the bar's smart buttons to engage the weight only once you are in a solid squat stance and ready to explode upward.
Barbell Bench Press
Chest, Triceps, Abs
Engage Tonal's Spotter Mode and lower the bar slowly to your chest to maximize time under tension on the negative.
Overhead Triceps Extension
Triceps
Keep your elbows tucked toward your ears and let the Tonal rope pull you deep into the stretch for maximum tricep recruitment.
Why this order
We lead with the Barbell Bench Press to recruit maximum motor units while fresh, then transition to the Barbell Squat to Press to increase total-body demand and heart rate. The workout concludes with isolation and rotational work to ensure complete tricep fatigue and metabolic conditioning through core-integrated movement.
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 for the heavy bench sets?
Tonal will suggest a weight based on your previous sets; for a 6-rep range, expect it to feel like an 8 out of 10 in difficulty. Use the smart handles' buttons to adjust on the fly if it feels too light.
Can I substitute the bench press if I don't have the bench?
Yes, you can perform the Bench Press as a Floor Press. This will slightly reduce your range of motion but still effectively targets the chest and triceps while maintaining the heavy load.
How often should I do this specific push workout?
Given the high intensity and advanced movements, perform this workout 1-2 times per week, ensuring at least 48 hours of rest between push sessions for optimal recovery.