Shoulders Fat Loss Workout - 60min Beginner
You will torch calories and sculpt your upper body with this high-intensity shoulder and triceps session. By pairing compound presses with isolation movements, this workout maximizes metabolic demand while building foundational strength. It is specifically designed for beginners who want to see definition and improve their overhead stability.
This session is ideal for new Tonal members looking to improve their posture and upper body aesthetics. It is perfect for those prioritizing weight loss and overall shoulder health.
Equipment
Workout Plan
Keep rest periods between 30 to 45 seconds to keep your heart rate elevated for fat loss. Rest for 60 seconds only after completing a full block.
Front Raise
Shoulders, Abs
Control the weight on the way down to maximize Tonal's digital resistance.
Shoulder Shrug
Shoulders
Elevate your shoulders toward your ears and hold for a second at the top.
Standing Overhead Press
Shoulders, Triceps
Press the handles straight up while keeping your core braced to prevent arching your back.
Upright Row
Shoulders, Biceps
Pull the rope toward your chin while keeping your elbows higher than your wrists.
Triceps Extension
Triceps
Keep your elbows pinned to your sides as you fully extend the rope toward the floor.
Standing Face Pull
Back, Shoulders
Pull the rope ends toward your ears and squeeze your shoulder blades together.
Overhead Triceps Extension
Triceps
Stretch the triceps at the bottom and use the rope's flexibility for a full lockout.
Why this order
We start with heavy handle-based overhead presses to engage the largest muscle groups while you are fresh. The workout then transitions into rope supersets to target the rear delts and triceps, finishing with a high-rep barbell burnout to maximize the metabolic effect.
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 know if the weight is right?
Tonal will automatically adjust based on your initial calibration, but for fat loss, aim for a weight where the last two reps of every set feel challenging but do not break your form.
Can I do this workout if I have tight shoulders?
Yes, but ensure you utilize Tonal's dynamic weight features to lower the resistance if you feel any pinching, and focus on the full range of motion.
Why are there so many reps in the final exercise?
Higher rep ranges combined with short rest periods increase the afterburn effect, helping you burn more calories even after the workout is finished.