Push Fat Loss Workout - 20min Advanced
This high-intensity push session maximizes caloric burn while building upper body density. By combining heavy horizontal pressing with explosive total-body movements, you will elevate your heart rate and challenge your core stability. This is a fast-paced circuit designed for advanced lifters who need a time-efficient fat-loss solution without sacrificing peak strength.
This is for the advanced athlete who needs a condensed, high-output workout to lean out while maintaining muscle mass. It is particularly effective for those who enjoy functional, multi-planar movements and want to improve their power output.
Equipment
Workout Plan
Keep rest strictly to 30-45 seconds between exercises to maintain a high metabolic rate; take 60 seconds between circuits.
Squat to Press
Glutes, Hamstrings, Quads, Abs, Shoulders, Triceps
Drive upward explosively from the hips to help propel the handles overhead.
Bench Press
Chest, Triceps, Abs
Engage Spotter Mode if you are pushing for a new personal best on the digital weight.
Single Leg Standing Chest Press
Chest, Obliques, Triceps
Maintain a rigid core to resist the cables pulling your torso out of alignment.
Single Arm Rotational Punch
Abs, Shoulders, Obliques, Triceps, Chest
Pivot your back foot and rotate your hips to generate power through the cable.
Why this order
The workout leads with the Bench Press to prioritize mechanical tension while you are fresh before moving into the Squat to Press to drive the heart rate for fat loss. The single-leg press and rotational punches serve as high-skill finishers that tax the triceps and shoulders while demanding extreme core stability through unilateral loading.
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?
Since this is an advanced circuit, let Tonal's initial weight suggestion guide you, but manually increase the resistance for the Bench Press if the first set feels lower than an RPE 8.
Can I use the bar for the Bench Press instead of handles?
This specific program is optimized for handles to allow for a greater range of motion and to minimize equipment transition time between movements.
How often should I perform this workout?
Due to the high intensity and advanced movement patterns, twice per week is ideal, ensuring at least 48 hours of recovery between push sessions.