Shoulders Fat Loss Workout - 60min Advanced
This high-intensity session targets the shoulders and triceps through a lens of metabolic conditioning and muscle endurance. You will utilize heavy compound overhead work to build strength followed by explosive rotational movements and high-rep finishers to maximize caloric expenditure. By the final circuit, your triceps will be fully fatigued and your metabolic rate will be significantly elevated.
This is for advanced lifters and athletes who want to maintain shoulder definition and strength while focusing on fat loss goals. It is ideal for those comfortable with high-rep volume and multi-joint coordination.
Equipment
Workout Plan
Rest 30 to 45 seconds between exercises to maintain a high heart rate. Take 90 seconds between circuits for total recovery.
Squat to Press
Glutes, Hamstrings, Quads, Abs, Shoulders, Triceps
Use the explosive power from your legs to transition the squat into a seamless overhead press.
Standing Incline Press
Shoulders, Chest, Triceps
Lean slightly forward into the movement to target the front deltoids and upper chest fibers.
Single Arm Rotational Punch
Abs, Shoulders, Obliques, Triceps, Chest
Pivot your back foot and rotate through your hips to generate power against the Tonal's resistance.
Lateral Raise
Shoulders
Lead with your elbows and pause for a micro-second at the top to emphasize the lateral delt contraction.
Front Raise
Shoulders, Abs
Lower the handles slowly to fight Tonal's eccentric weight and keep constant tension on the anterior delts.
Triceps Kickback
Triceps
Hinge at the hips and keep your upper arms glued to your ribs while fully extending the handles back.
Suitcase March
Obliques
Resist the side-pull of the cable and maintain a level pelvis while marching with high knees.
Standing Overhead Press
Shoulders, Triceps
Maintain a rigid core and avoid arching your back as you drive the handles toward the ceiling.
Skull Crusher
Triceps
Keep your elbows tucked and pointed forward while lowering the handles toward your forehead.
X-Pulldown w/ Triceps Extension
Back, Triceps, Biceps
Pull the cables across your body and lock out your triceps at the bottom for maximum muscle fiber recruitment.
Why this order
The workout begins with heavy overhead pressing to recruit the most muscle fibers while you are fresh. It then moves into total-body and rotational movements to increase heart rate and energy demand for fat loss. The session concludes with isolation movements and core stability work to ensure local muscular failure and total-body metabolic stress.
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 during the high-rep finishers?
Since this is a fat loss goal, you can enable Tonal's Burnout Mode to automatically reduce weight when you fatigue, allowing you to hit the 15-rep target without stopping.
Can I perform this workout if I have restricted shoulder mobility?
If vertical pressing is uncomfortable, use Tonal's range of motion tool to shorten the stroke or focus on the Incline Press variation which is often more shoulder-friendly.
Why is there a core movement at the very end of a shoulder workout?
The Suitcase March acts as a metabolic finisher and forces your core to stabilize while your shoulders and arms are pre-fatigued, increasing the overall calorie burn of the session.