Push Fat Loss Workout - 45min Beginner
This high-intensity push session targets your chest, shoulders, and triceps with a focus on metabolic conditioning for fat loss. By pairing compound lifts with stability and isolation movements, you will maximize calorie burn while building foundational upper body strength. The circuit-style structure keeps your heart rate elevated throughout the entire 45-minute session.
This workout is designed for beginner athletes looking to lose body fat and tone their upper body. It is perfect for those who want a structured and efficient routine that balances strength and conditioning.
Equipment
Workout Plan
Rest 30-45s between exercises within supersets, and 60-90s between rounds to maintain a high heart rate.
Bench Press
Chest, Triceps, Abs
Focus on driving your feet into the floor and keeping your back flat on the bench.
Tall Kneeling Pallof Press
Obliques, Abs, Shoulders
Resist the Tonal pull to the side, keeping your hands centered at your chest.
Middle Chest Fly
Chest, Shoulders
Maintain a slight bend in your elbows and squeeze your chest at the center of the movement.
Lateral Raise
Shoulders
Lead with your elbows and keep a slight forward lean to isolate the lateral deltoid.
Standing Decline Chest Press
Chest, Triceps
Push the handles down and away at a 45-degree angle while maintaining a solid stance.
Half Kneeling Overhead Press
Shoulders, Triceps
Keep your core tight and do not let the cables pull your lower back into an arch.
Triceps Extension
Triceps
Keep your elbows pinned to your ribs and fully lock out at the bottom of the pull.
Overhead Triceps Extension
Triceps
Stay tall and keep your elbows pointed forward rather than flaring out to the sides.
Why this order
We lead with the Bench Press to hit the largest muscle groups while you are fresh, paired with a Pallof press for active recovery and core stability. Exercises are grouped by accessory to minimize equipment changes, ensuring the workout flows quickly to optimize fat oxidation.
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?
Since the goal is fat loss, let Tonal's digital weight suggest your starting point, then adjust so you feel challenged but can complete all reps with perfect form.
Can I substitute the bench exercises if I don't have one?
If you lack a bench, you can perform the Standing Chest Press as a substitute for the Bench Press to engage similar muscle groups.
How often should I perform this push workout?
For optimal results in fat loss and muscle toning, aim to perform this session twice a week with at least 48 hours of rest between push sessions.