Upper Body Fat Loss Workout - 20min Advanced
This high-intensity upper body blast utilizes advanced rotational patterns and compound movements to maximize caloric burn. By combining pushing and pulling phases into single exercises, you keep your heart rate elevated while challenging every major muscle group. It is designed for experienced lifters who need to strip fat without losing lean mass.
Ideal for advanced athletes and busy professionals looking for a time-efficient way to improve body composition and functional power.
Equipment
Workout Plan
Rest 30-45s between all sets to maintain a high heart rate for fat loss.
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.
Standing Alternating Push-Pull
Back, Chest, Obliques
Maintain a strong athletic stance and use the digital weight to create explosive resistance on every rep.
Rotational Row
Back, Obliques
Engage your core and rotate your torso as you pull, keeping the cable path smooth and controlled.
X-Pulldown w/ Triceps Extension
Back, Triceps, Biceps
Cross the cables and focus on the peak contraction in your triceps at the bottom of the movement.
Why this order
The workout starts with a high-power push-pull compound to engage the entire torso and spike the metabolic rate immediately. It transitions into multi-joint movements that demand stability and concludes with a complex finisher to ensure total muscle fatigue.
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
Why only handles for this session?
We use handles to allow for natural rotational movement and high-velocity transitions needed for fat loss.
Should I use Tonal's dynamic weight modes?
Yes, turning on 'Burnout' for the final set of the X-Pulldown will help you push through the high rep range.
How do I manage the quick transitions?
Keep your Tonal arms at the same height between exercises to minimize setup time and keep your heart rate up.