Shoulders Fat Loss Workout - 20min Beginner
This high intensity session focuses on sculpting your upper body while keeping your heart rate elevated for maximum caloric burn. You will move through a strategic circuit of compound presses and isolation movements to build shoulder definition and triceps strength. By utilizing Tonal's constant tension you will achieve a metabolic effect that continues long after your workout ends.
This workout is perfect for beginner lifters who want to improve upper body aesthetics and lose weight without spending an hour in the gym. It is an ideal routine for busy individuals who need an efficient and effective strength training solution.
Equipment
Workout Plan
Keep rest periods to 30-45 seconds between exercises to maintain a high heart rate and maximize the fat-burning potential of the circuit.
Lateral Raise
Shoulders
Think about pushing the handles out to the walls rather than up to keep the tension on your side deltoids.
Standing Overhead Press
Shoulders, Triceps
Drive the handles toward the ceiling while keeping your core braced to prevent your back from arching.
Why this order
The workout begins with the Standing Overhead Press to engage the largest muscle groups first when your energy is highest. It then transitions into a Standing Chest Press to further challenge the triceps before finishing with high rep isolation moves. This compound to isolation sequence ensures you reach muscular fatigue safely while the minimal rest periods drive the metabolic demand.
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 if the weight feels too heavy during the overhead press?
Tonal's digital weight is easy to adjust on the fly so just tap the screen to lower it by a few pounds or rely on the Spotter Mode to help you finish the last few reps safely.
How often should I perform this shoulder and triceps circuit?
For best results as a beginner aim to do this session twice a week with at least 48 hours of rest between upper body days to allow for muscle recovery.
Can I do this workout if I have tight shoulders?
You should start with a lower weight and focus on the full range of motion or use Tonal's weight dial to find a resistance that allows for pain free movement while still feeling challenged.