Push Fat Loss Workout - 60min Intermediate
This high-intensity push session focuses on metabolic conditioning by pairing heavy compound lifts with high-volume isolation work. You will move through supersets designed to keep your heart rate elevated while maximizing muscle definition across your upper body. It is a challenging session that utilizes Tonal's digital weight to ensure every rep counts.
This program is designed for intermediate lifters who want to lean out while maintaining their strength levels. It is particularly effective for busy individuals who need an efficient push-day that doubles as a cardiovascular challenge.
Equipment
Workout Plan
Rest 60-90s between heavy barbell sets, and keep rest to 30s during handle and rope supersets to maintain a high heart rate.
Barbell Bench Press
Chest, Triceps, Abs
Drive your feet into the floor to create a stable base for the heavy digital weight.
Standing Barbell Overhead Press
Shoulders, Triceps
Avoid leaning back by squeezing your glutes as you press the bar toward the ceiling.
Squat to Press
Glutes, Hamstrings, Quads, Abs, Shoulders, Triceps
Synchronize your stand and press to use your lower body power for the overhead drive.
Alternating Bench Press
Chest, Triceps, Obliques
Maintain a strong punch with one arm while the other handle descends to the chest.
Standing Incline Press
Shoulders, Chest, Triceps
Lean slightly forward and press the handles up at a 45-degree angle for upper chest focus.
Middle Chest Fly
Chest, Shoulders
Keep a soft bend in your elbows and focus on squeezing your pectorals at the center.
Lateral Raise
Shoulders
Imagine reaching for the side walls rather than just lifting the handles up.
Seated Overhead Press
Shoulders, Triceps
Press the handles slightly forward of your face to protect your shoulder joints.
Triceps Extension
Triceps
Keep your elbows pinned to your ribs and fully extend the rope toward your thighs.
Overhead Triceps Extension
Triceps
Keep your ribs tucked and elbows high as you extend the rope away from the machine.
Why this order
The workout begins with heavy barbell compounds to recruit maximum muscle fibers and create a significant metabolic demand. We then transition to handle-based movements that group equipment together to minimize transitions while focusing on stability and hypertrophy. The session concludes with high-repetition triceps and a full-body squat-to-press to maximize caloric burn and finish with a strong pump.
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
How should I choose my starting weight for this fat loss goal?
Since this is an intermediate workout, let Tonal's digital strength assessment set your baseline. For the higher rep ranges (12-15), you may want to manually reduce the weight by 10% if you find your form breaking down toward the end of a set.
Can I perform the bench exercises on the floor if I don't have the Tonal bench?
Yes, you can perform the bench press and fly movements as floor presses. However, the bench is preferred for the full range of motion, especially for the flyes where the extra depth increases chest activation.
How often should I incorporate this push workout into my routine?
For optimal fat loss and recovery, perform this workout twice a week with at least 48 hours between sessions. Pair it with pull and leg days for a well-rounded weekly split.
What Tonal features should I use for the compound lifts?
Enable 'Spotter Mode' on the Barbell Bench Press and Overhead Press. This allows you to push to your limit safely, as Tonal will automatically reduce the weight if it senses you are struggling to complete a rep.