Push Fat Loss Workout - 60min Beginner
This beginner-friendly push session maximizes fat loss by utilizing high-intensity supersets and short rest intervals. You will cycle through foundational chest, shoulder, and tricep movements designed to keep your heart rate elevated while building lean muscle. The handles-only setup ensures quick transitions so you can stay focused on your caloric burn.
Ideal for beginner lifters or busy professionals who want a simple, effective way to burn fat and improve upper body definition. It is perfect for those who want to master the basics of the Tonal handle system without complex accessory changes.
Equipment
Workout Plan
Rest 30-45 seconds between exercises in a superset, and 60 seconds between major blocks to maintain metabolic intensity.
Bench Press
Chest, Triceps, Abs
Drive your back into the bench and push the handles toward the ceiling with a controlled tempo.
Standing Pallof Press
Obliques
Resist the Tonal's pull to your side by keeping the handles centered at your chest throughout the press.
Middle Chest Fly
Chest, Shoulders
Maintain a slight bend in your elbows and imagine hugging a large tree to engage your chest.
Standing Incline Press
Shoulders, Chest, Triceps
Press the handles at a 45-degree upward angle to target the upper portion of your chest.
Lateral Raise
Shoulders
Lead with your elbows and keep the handles level with your shoulders at the top of the movement.
Reverse Grip Triceps Extension
Triceps, Forearms
Keep your elbows pinned to your ribs to isolate the triceps through the full range of motion.
Standing Decline Chest Press
Chest, Triceps
Push the handles downward and together to maximize the burnout in your lower chest.
Standing Overhead Press
Shoulders, Triceps
Keep your core tight and glutes squeezed to prevent your back from arching as you press upward.
Skull Crusher
Triceps
Keep your elbows pointed toward the ceiling and focus on moving only your forearms.
Why this order
This workout follows a compound-to-isolation progression, starting with the heaviest chest and shoulder presses before moving to targeted flyes and lateral raises. We pair these upper body pushes with core-stabilizing Pallof presses and finish with high-repetition tricep work to ensure a full burnout. Using only handle-based movements minimizes equipment setup time, allowing for the short rest periods necessary for fat loss goals.
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 digital weight should I use for the first time?
Start with Tonal's suggested weight or about 50% of your maximum effort to focus on form. The digital weight feels heavier than traditional dumbbells because it provides constant tension.
Is it okay to skip the bench press if I don't have a bench yet?
If you don't have a bench, you can perform the Standing Chest Press (ce9f5bf6-df1f-430b-a69e-89b455664b53) as a direct substitute while maintaining the same sets and reps.
How often should I perform this push workout?
For best results in fat loss and muscle toning, perform this workout twice per week with at least 48 hours of rest between sessions to allow your chest and shoulders to recover.
Should I use Spotter Mode for these exercises?
Yes, especially on the Bench Press and Overhead Press. Tonal's Spotter Mode will automatically reduce the digital weight if it senses you are struggling, allowing you to finish your set safely.