Shoulders Fat Loss Workout - 20min Beginner
This high-intensity shoulder and tricep circuit is designed to torch calories while building upper body definition. By pairing heavy compound presses with focused isolation movements, you maximize metabolic stress in a short window. It is a streamlined approach for beginners looking to see fast results.
This workout is ideal for busy beginners or professionals who need an efficient upper body routine that prioritizes fat loss. It is specifically designed for those who want to improve shoulder strength and arm definition with limited time.
Equipment
Workout Plan
Minimal rest for maximum calorie burn. Keep rest periods to 30-45 seconds between exercises to maintain an elevated heart rate.
Standing Incline Press
Shoulders, Chest, Triceps
Push at a 45-degree angle upward and control the handles as they return to your chest level.
Triceps Kickback
Triceps
Pin your elbows to your ribs and use Tonal's digital tension to squeeze the triceps at full extension.
Lateral Raise
Shoulders
Lead with your elbows and maintain a slight bend in your arms as you raise the handles to shoulder height.
Standing Overhead Press
Shoulders, Triceps
Keep your core braced and don't let the digital weight pull your lower back into an arch at the top.
Why this order
The workout begins with the Standing Overhead Press to engage maximum muscle mass while your energy is highest. We then transition to the Standing Incline Press and isolation moves like the Triceps Kickback to ensure total fatigue. All movements use handles to allow for seamless transitions and high-intensity circuit training.
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
Should I use any of Tonal's Dynamic Weight modes?
For fat loss, focus on a consistent tempo, but you can enable Burnout mode on the final set of Lateral Raises to maximize the metabolic pump.
What should I do if the digital weight feels too heavy during the press?
Tonal's Spotter mode will automatically reduce the weight if you struggle, so focus on maintaining good form and a full range of motion.
How often should I perform this specific workout?
Since this session targets specific muscle groups, allow 48 hours of recovery between sessions to ensure muscle repair and avoid overtraining.