Shoulders Fat Loss Workout - 20min Intermediate
This high-intensity shoulder and triceps blast is designed to keep your heart rate elevated while sculpting lean muscle. You will transition from heavy compound pressing to metabolic isolation movements to maximize caloric burn. It is the perfect session for those looking to define their upper body in a short window.
This session is ideal for intermediate lifters or busy professionals who want to improve shoulder definition and burn fat simultaneously. It specifically targets those who want to improve their overhead pressing strength and triceps endurance.
Equipment
Workout Plan
Rest 45 seconds between the heavy barbell sets and 30 seconds between handle exercises to keep the metabolic demand high for fat loss.
Standing Barbell Overhead Press
Shoulders, Triceps
Drive the bar straight up and tuck your chin as it passes your face to maximize shoulder engagement.
Lateral Raise
Shoulders
Focus on leading with your elbows and keep a slight bend in your arms to isolate the lateral deltoids.
Triceps Kickback
Triceps
Lock your upper arm against your torso and squeeze the triceps at the peak of the movement.
Why this order
We start with the Barbell Overhead Press to tax the largest muscle groups first while you are fresh. Following this with a series of handle movements minimizes transition time and creates a massive metabolic stimulus through high-volume isolation and rotational power.
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 light for the punch?
For metabolic exercises like the Rotational Punch, focus on your explosiveness and velocity. Tonal tracks your power output, so aim to move the digital weight as fast as possible.
Can I do this workout every day?
Because this targets specific smaller muscle groups with high intensity, we recommend resting at least 48 hours between sessions to allow for muscle recovery.
Should I turn on any Tonal weight modes?
Burnout mode is excellent for the triceps finishers to ensure you reach failure on every set without needing to manually lower the weight.