Push Fat Loss Workout - 20min Beginner
This high-intensity push session is designed to maximize caloric expenditure by targeting your chest, shoulders, and triceps with minimal downtime. You will move from heavy compound presses to high-volume isolation work to trigger a metabolic response. This routine ensures you build foundational strength while effectively supporting your fat loss goals.
This is ideal for beginners or busy professionals who want a time-efficient way to lose body fat while improving upper body definition. It is specifically programmed for those who prefer simple, effective movements over complex stability exercises.
Equipment
Workout Plan
Maintain a fast pace with only 30-45 seconds of rest between sets to keep your heart rate elevated for fat loss.
Bench Press
Chest, Triceps, Abs
Drive your shoulder blades into the bench and use Tonal's digital weight to maintain a consistent 2-second lowering phase.
Middle Chest Fly
Chest, Shoulders
Keep a slight bend in your elbows and focus on the squeeze in the center of your chest as the handles meet.
Standing Overhead Press
Shoulders, Triceps
Press the handles directly overhead while keeping your core braced to prevent your lower back from arching.
Triceps Extension
Triceps
Keep your elbows pinned to your ribcage and fully extend the rope toward the floor for a peak triceps contraction.
Why this order
The workout begins with the Bench Press to recruit the most muscle fiber while energy is highest, followed by the Overhead Press to transition the load to the deltoids. We conclude with high-rep flies and triceps extensions to maximize metabolic stress and muscle fatigue using Tonal's constant digital tension.
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 these exercises?
Tonal will automatically suggest a starting weight based on your strength assessment; for fat loss, choose a weight that allows you to complete all reps with high intensity but perfect form.
Can I use Smart Features like Burnout or Spotter?
Absolutely. Spotter mode is highly recommended for the Bench Press so you can safely push to your limit, while Burnout mode is excellent for the final triceps set to maximize the metabolic effect.
How often should I perform this push workout?
For optimal fat loss and recovery, aim to perform this routine 2 times per week, ensuring at least 48 hours of rest between sessions to allow your muscles to repair.