Push Fat Loss Workout - 20min Beginner
This high-efficiency push session uses a circuit format to keep your heart rate elevated while building foundational upper body strength. By pairing compound chest and shoulder movements with targeted tricep work, you maximize calorie burn and muscle engagement. It is designed for beginners who want to see body composition changes without spending an hour in the gym.
This workout is ideal for busy beginners or professionals who need an efficient, high-intensity session to support fat loss goals. It is specifically built for those who want to build upper body definition while keeping the heart rate in a fat-burning zone.
Equipment
Workout Plan
Keep rest periods strictly between 30-45 seconds to maintain metabolic demand and maximize fat loss.
Bench Press
Chest, Triceps, Abs
Lower the handles toward your mid-chest and press back up while keeping your shoulder blades pinned to the bench.
Reverse Grip Triceps Extension
Triceps, Forearms
Keep your elbows glued to your sides and focus on the squeeze at the bottom of the movement.
Lateral Raise
Shoulders
Lift the handles out to your sides with a slight bend in the elbows to target the lateral deltoids.
Standing Overhead Press
Shoulders, Triceps
Drive the handles toward the ceiling and use Tonal's digital weight to control the descent for a full two seconds.
Why this order
The workout begins with the Bench Press to recruit the most muscle fiber while you are fresh, followed by the Standing Overhead Press to introduce a core stability challenge. We finish with higher-rep isolation moves to create metabolic stress, and by using the handles for every exercise, we eliminate time-consuming equipment changes.
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 this circuit?
Tonal will automatically suggest weights based on your strength assessment; however, you should focus on maintaining a consistent tempo across all sets rather than trying to hit a new personal record.
Can I use the bar for the bench press instead of handles?
While the bar is great for stability, this workout is designed for handles to allow for rapid transitions between exercises, keeping your heart rate high for fat loss.
How can I increase the intensity as I get stronger?
Once you feel comfortable with the movements, try enabling Tonal's 'Chains' or 'Eccentric' modes to add variable resistance and further challenge your muscles.