Shoulders Fat Loss Workout - 45min Beginner
This high-intensity shoulder and triceps circuit is designed to keep your heart rate elevated while building muscle definition. By pairing compound presses with high-rep isolation finishers, you will maximize caloric burn and endurance. It is perfect for beginners looking to reshape their upper body using Tonal's smooth resistance.
This session is ideal for beginner athletes or busy professionals who want to prioritize upper body aesthetics and fat loss. It is designed for those who want a straightforward program that builds shoulder stability without complex movements.
Equipment
Workout Plan
Maintain a fast pace with only 30-45 seconds of rest between exercises to keep your heart rate in the fat-burning zone.
Standing Incline Press
Shoulders, Chest, Triceps
Lean slightly into the cables and maintain a steady tempo to maximize fat-burning intensity.
Lateral Raise
Shoulders
Think about pushing the handles toward the side walls to fully engage your lateral deltoids.
Front Raise
Shoulders, Abs
Control the descent against the digital weight to maintain tension in your front shoulders.
Reverse Grip Triceps Extension
Triceps, Forearms
Use the underhand grip on the handles to target the medial head of the triceps with a high-rep burnout.
Seated Overhead Press
Shoulders, Triceps
Press directly upward and let Tonal's digital weight provide smooth resistance as you lower the handles.
Skull Crusher
Triceps
Keep your elbows tucked and pointed at the ceiling while the cables track smoothly past your ears.
Barbell Front Raise
Shoulders, Abs
Engage your core to prevent swaying as you lift the bar to shoulder height with the digital weight.
Barbell Bench Press
Chest, Triceps, Abs
Turn on Spotter Mode for safety as you push through this final heavy compound movement using the barbell.
Why this order
The workout begins with heavy seated presses to build strength while you are fresh and then moves into handle-based isolation supersets to maximize metabolic stress. We group all handle exercises together first to minimize equipment changes before finishing with the barbell for high-volume compound work.
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 weight should I start with for this fat loss goal?
Tonal will suggest weights based on your assessment, but for this circuit, you should select a weight where the last two reps of every set are challenging but doable with perfect form.
Can I do this workout if I have limited shoulder mobility?
Yes, Tonal allows you to adjust the arm height and width to find a range of motion that is comfortable for your joints while still providing resistance.
How often should I perform this shoulder and triceps session?
For best results in fat loss and muscle toning, aim to complete this workout twice a week with at least two days of rest for your upper body in between.