Shoulders Fat Loss Workout - 20min Intermediate
This high-intensity session focuses on shoulder definition and triceps power through a metabolic lens. By combining heavy barbell work with high-volume handle isolation, you maximize calorie burn while building upper body strength. This intermediate routine uses targeted supersets to keep your heart rate elevated and muscles under constant tension.
Ideal for intermediate lifters or fitness enthusiasts looking to improve overhead stability while shedding body fat. It is perfect for those who want a high-density upper body session that fits into a busy 20-minute window.
Equipment
Workout Plan
Maintain a high pace with 30-45s rest between all sets to maximize the metabolic effect for fat loss.
Standing Barbell Overhead Press
Shoulders, Triceps
Engage your core to prevent arching your back as Tonal's digital weight pushes against you.
Lateral Raise
Shoulders
Lead with your elbows and maintain a slight bend to maximize tension on the lateral delts.
Skull Crusher
Triceps
Keep your elbows fixed in space and use the handles to lower the weight slowly past your ears.
Half Kneeling Single Arm Overhead Press
Shoulders, Obliques
Stabilize your torso against the unilateral load while maintaining a vertical stack from wrist to elbow.
Why this order
We lead with the standing barbell overhead press to move the most weight while you are fresh, utilizing Tonal's steady tension. The middle block groups lateral raises and skull crushers with handles to minimize transitions and maximize efficiency, ending with a unilateral overhead burnout to address muscle imbalances and 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
How do I choose the right starting weight for this workout?
Rely on Tonal's AI to set your initial digital weight. If you feel you can do more than the prescribed reps with perfect form, Tonal will automatically increase the weight for your next set.
Why do we switch from the bar to the handles?
The barbell is used for the heavy compound press for maximum force production, while handles allow for a more natural range of motion during lateral raises and skull crushers, protecting your joints during higher-rep sets.
Should I use any of Tonal's dynamic weight modes?
For the skull crushers, consider turning on Eccentric mode to increase the challenge on the triceps during the lowering phase, which is excellent for metabolic conditioning.