Upper Body Fat Loss Workout - 20min Beginner
You will torch calories and build lean muscle with this efficient upper body circuit designed specifically for beginners. By focusing on fundamental push and pull movements, you ensure a balanced physique while maximizing metabolic output. This routine uses digital weight to keep your heart rate elevated for optimal fat loss.
This is ideal for beginner lifters or busy professionals who want an effective full upper body burn in under 20 minutes. It is perfectly suited for those prioritizing fat loss and muscle definition.
Equipment
Workout Plan
Keep rest periods to 30-45 seconds between exercises to maintain an elevated heart rate for fat loss. Rest 60 seconds between full circuits.
Bench Press
Chest, Triceps, Abs
Press the smart handles evenly toward the ceiling and control the descent to the chest.
Alternating Biceps Curl
Biceps, Forearms
Keep your elbows pinned to your ribs to isolate the biceps while the Tonal maintains smooth resistance.
Neutral Lat Pulldown
Back, Biceps, Abs
Focus on pulling your elbows toward your hips and engage the digital weight's constant tension.
Why this order
We start with the Lat Pulldown and Bench Press to engage the largest muscle groups first when your energy is highest. The workout then transitions into isolation work for the shoulders and a high rep bicep finisher to maximize the afterburn effect. Using only handle based movements ensures you spend your 20 minutes lifting rather than swapping accessories.
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 use for the first time?
Tonal will suggest a starting weight based on your initial strength assessment, but feel free to lower it slightly to focus on form during your first session.
Do I need the bench for this workout?
Yes, the Bench Press requires the Tonal bench. Ensure it is placed correctly between the arms and locked in place before beginning your sets.
How often should I perform this routine?
For fat loss and muscle building, aim for 2-3 times per week, allowing at least one day of rest between sessions for recovery.