Push Fat Loss Workout - 60min Beginner
This metabolic push session is designed to maximize caloric burn while building foundational strength in your chest, shoulders, and triceps. By pairing compound movements with high-rep isolation exercises, you will maintain an elevated heart rate throughout the session. It is the perfect entry point for beginners who want to see visible definition and improve their pressing power.
This session is ideal for beginner athletes or fitness enthusiasts looking to shed body fat while establishing a solid strength base. It is also great for busy professionals who want an efficient routine that covers all major pushing muscles.
Equipment
Workout Plan
Rest 30-45 seconds between exercises in a superset, and 60 seconds between different blocks to keep your heart rate in the fat-burning zone.
Barbell Bench Press
Chest, Triceps, Abs
Engage the Smart Bar weight once the bar is stable over your chest to ensure a safe, balanced start.
Standing Pallof Press
Obliques
Resist the Tonal digital weight as it tries to pull you toward the machine, keeping your hands centered.
Inline Chest Press
Chest, Triceps, Abs
Drive the handles forward evenly to keep the digital weight balanced between both arms throughout the press.
Lateral Raise
Shoulders
Keep a slight bend in your elbows and lift the handles to shoulder height only for maximum deltoid engagement.
Middle Chest Fly
Chest, Shoulders
Focus on the squeeze at the center of the movement while maintaining constant tension on the cables.
Standing Decline Chest Press
Chest, Triceps
Press the handles downward at a 45-degree angle in a controlled burnout to torch the lower chest fibers.
Standing Overhead Press
Shoulders, Triceps
Avoid arching your lower back by squeezing your glutes as you press the smart handles toward the ceiling.
Triceps Extension
Triceps
Lock your elbows to your sides and use the rope accessory to pull the weight all the way down to your hips.
Overhead Triceps Extension
Triceps
Keep your upper arms tucked near your ears as you extend the rope toward the ceiling for a deep tricep stretch.
Why this order
The workout begins with heavy barbell work to recruit the most muscle fibers while you are fresh, then transitions into handle-based supersets. This equipment grouping minimizes transition time between the bench and standing movements, while the concluding triceps circuit ensures total muscle fatigue for optimal fat loss results.
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?
Tonal will suggest an initial weight based on your strength assessment; for beginners, focus on completing all reps with perfect form before manually increasing the load.
Can I do this workout if I have tight shoulders?
Yes, but ensure you use Tonal's range of motion feature to set a comfortable limit for the overhead movements to avoid strain.
Should I use Tonal's Spotter Mode for the bench press?
Yes, always enable Spotter Mode when using the Smart Bar for bench presses to ensure safety if you hit fatigue during the later sets.