Push Fat Loss Workout - 20min Advanced
Ignite your metabolism and sculpt your upper body with this high-intensity push sequence. By combining heavy barbell compounds with high-volume handle finishers, you will maximize caloric burn while building serious pressing power. This advanced session uses strategic supersets to keep your heart rate elevated from start to finish.
Advanced lifters who want to maintain muscle mass while leaning out. It is ideal for athletes who need to improve their explosive pressing power in a time-efficient window.
Equipment
Workout Plan
Rest 45-60s between sets. Keep rest under 15s when transitioning between exercises to maintain a high heart rate for metabolic conditioning.
Close Grip Barbell Bench Press
Triceps, Chest
Engage Tonal's Spotter mode and keep your elbows tucked to emphasize tricep recruitment.
Standing Barbell Overhead Press
Shoulders, Triceps
Press the bar vertically and use the digital weight to maintain tension at the top of the movement.
Standing Chest Press
Chest, Triceps
Step forward to create initial tension on the cables and maintain a stable staggered stance.
Skull Crusher
Triceps
Keep your upper arms perpendicular to the floor and resist the digital weight on the negative.
Why this order
The workout begins with heavy barbell compounds to tax the central nervous system and large muscle groups while you are fresh. We then transition to handle-based movements to isolate the chest and triceps with higher volume, facilitating metabolic stress for fat loss. Exercises are grouped by accessory to minimize setup time and maintain high intensity.
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 barbell bench press?
Start with a weight that allows you to complete 6 reps with perfect form; Tonal will automatically adjust the subsequent sets based on your movement velocity.
Can I substitute the bar for handles if I prefer?
This workout is specifically designed to leverage the Straight Bar for heavy compounds to maximize load; substituting handles may reduce the total weight you can move.
How often should I perform this push session?
Given the advanced nature and high intensity, aim for twice a week with at least 48 hours of recovery between push days to ensure optimal fat loss and recovery.