Shoulders Fat Loss Workout - 60min Beginner
You will target your shoulders and triceps with this high energy circuit designed to maximize calorie burn. By pairing compound presses with isolation raises, you keep your heart rate elevated while building muscle definition. This beginner friendly session focuses on fundamental movements to ensure safety and effectiveness.
This session is perfect for beginner athletes or those returning to fitness who want to tone their upper body while prioritizing weight loss. It is ideal for individuals looking for a straightforward but high-intensity routine that fits into a busy schedule.
Equipment
Workout Plan
Rest 30 to 45 seconds between exercises within a superset and 60 seconds between different blocks.
Front Raise
Shoulders, Abs
Keep your arms nearly straight and stop at shoulder height to maximize deltoid recruitment.
Reverse Fly
Back, Shoulders
Pull the cables apart by squeezing your shoulder blades together without shrugging.
Triceps Kickback
Triceps
Lock your upper arm in place and only move from the elbow to isolate the triceps.
Farmer March
Obliques, Shoulders
Stand tall and maintain a neutral spine as you resist the cable pull during your march.
Standing Overhead Press
Shoulders, Triceps
Drive the handles toward the ceiling while maintaining a firm stance to engage your core.
Skull Crusher
Triceps
Keep your elbows tucked and pointed toward the ceiling as you extend the handles.
Half Kneeling Overhead Press
Shoulders, Triceps
Squeeze the glute on your kneeling side to stabilize your hips during the press.
Barbell Bench Press
Chest, Triceps, Abs
Lower the bar to mid-chest and press up explosively using Tonal's steady resistance.
Why this order
The workout begins with heavy standing overhead presses to recruit the most muscle fiber when you are freshest. It then transitions into high-rep supersets that pair shoulder isolation with triceps work to maintain metabolic stress for fat loss. Finishing with a Farmer March provides a total body stability challenge that burns remaining energy reserves.
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 starting weight should I select for the overhead press?
Since this is a lead compound move, choose a weight where you feel challenged by the 8th rep but can still maintain perfect form. Tonal will automatically adjust based on your initial strength assessment.
How do I know if I am resting long enough?
For fat loss goals, you want to keep your heart rate up. Aim to start your next set as soon as your breathing is under control, usually within 45 seconds during the superset blocks.
Can I use Spotter Mode on the Barbell Bench Press?
Yes, absolutely. For the Barbell Bench Press, ensure Spotter Mode is on so Tonal can automatically reduce the digital weight if it senses you are struggling to complete the final reps.
Why are some exercises measured in seconds instead of reps?
Movement like the Farmer March are duration-based to focus on time under tension and cardiovascular endurance, which are key components of a fat loss training block.