Shoulders Fat Loss Workout - 20min Intermediate
This high intensity shoulder and triceps session utilizes metabolic conditioning to maximize caloric burn while building upper body definition. By pairing explosive compound movements with targeted isolation work, you will challenge your muscular endurance and heart rate. It is designed for intermediate lifters looking to lean out without sacrificing strength.
This workout is ideal for intermediate athletes or busy professionals who need a high-yield metabolic session to improve body composition. It is particularly effective for those looking to improve overhead stability and arm definition simultaneously.
Equipment
Workout Plan
Keep rest periods between 30-45 seconds to maintain an elevated heart rate for fat loss. Rest 60 seconds between circuits.
Squat to Press
Glutes, Hamstrings, Quads, Abs, Shoulders, Triceps
Drive through your heels and use the momentum from your legs to punch the handles toward the ceiling.
Lateral Raise
Shoulders
Lead with your elbows and keep a slight bend in your arms to maximize tension on the side delts.
Triceps Kickback
Triceps
Keep your upper arms glued to your ribs and fully extend your elbows to engage the back of your arms.
Standing Overhead Press
Shoulders, Triceps
Maintain a tight core to prevent your lower back from arching as Tonal's digital weight pulls you down.
Why this order
We lead with the Squat to Press to create a massive systemic demand, followed immediately by the Overhead Press to pre-exhaust the shoulders. This order ensures high intensity early on, transitioning into isolation work for the medial delts and triceps to finish the muscle groups without requiring heavy loads.
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 Tonal's Burnout mode for this?
Yes, Burnout mode is excellent for the Triceps Kickbacks at the end to ensure you reach technical failure safely as you fatigue.
How do I choose my starting weight for the Squat to Press?
Let Tonal suggest a weight based on your digital strength score, but feel free to reduce it by 10 percent if the metabolic pace feels too fast.
Can I do this workout every day?
Because this targets specific smaller muscle groups, we recommend a 48-hour recovery period before hitting shoulders and triceps again to allow for tissue repair.