Push Fat Loss Workout - 20min Intermediate
This high intensity push session focuses on metabolic conditioning by pairing heavy compound movements with targeted unilateral stability work. You will challenge your chest, shoulders, and triceps using a descending rep scheme to maximize fat loss while maintaining lean muscle mass. By utilizing Tonal's constant tension, every rep contributes to a higher caloric burn and improved muscle definition.
This workout is ideal for intermediate lifters who want to improve body composition and upper body pressing strength in a short timeframe. It is particularly effective for those looking to shed body fat while maintaining a strong foundation of muscle.
Equipment
Workout Plan
Rest 30-45 seconds between sets to maintain a high heart rate and maximize the metabolic fat-burning effect of the session.
Iso Split Squat Single Arm Chest Press
Chest, Quads, Obliques
Resist the rotation from the single handle to maximize core and chest engagement simultaneously.
Bench Press
Chest, Triceps, Abs
Engage Spotter Mode to push your limits on the digital weight without a partner.
Standing Overhead Press
Shoulders, Triceps
Drive the handles toward the ceiling while keeping your ribcage tucked to protect your low back.
Triceps Extension
Triceps
Pull the rope apart at the bottom of the movement to fully peak the triceps contraction.
Why this order
The programming follows a compound-to-isolation progression to prioritize heavy lifting while you are fresh and maximize burnout at the end. We start with the Bench Press for maximum motor unit recruitment, transition to a unilateral chest press for core stability, and finish with high-rep rope work to exhaust the triceps. The use of handles for the first three movements minimizes equipment transition time, ensuring the 20-minute window is utilized for active work.
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 should I do if the weight feels too heavy during the single-arm press?
Tonal's Smart Flex technology will automatically adjust, but you can also manually lower the weight by 1-2 lbs to maintain the stability of the 'Iso Split Squat' position without compromising form.
Can I use the Straight Bar instead of Handles for the Bench Press?
Yes, you can substitute the Barbell Bench Press, but this workout was designed with handles to allow for a greater range of motion and to minimize the time spent switching accessories between movements.
Is 20 minutes enough time to see fat loss results?
When keeping rest periods short and focus high, 20 minutes of high-tension strength training on Tonal creates significant metabolic stress, which is a key driver for fat loss and afterburn.
How do I know if I'm using the right weight for the finisher?
The goal for the Triceps Extension is high-rep fatigue; aim for a weight where the last 2-3 reps of the final set are very difficult but still allow for a full range of motion.