Upper Body Fat Loss Workout - 20min Intermediate
You will maximize caloric burn and muscle activation using an efficient barbell complex that targets every major upper body group. This session focuses on high intensity and minimal equipment switches to keep your heart rate elevated for optimal fat loss. By utilizing compound movements, you challenge your metabolism while building strength and definition.
This is designed for intermediate lifters who want to maximize their time on Tonal. It is ideal for busy professionals looking for a high-intensity metabolic conditioning session that doesn't sacrifice strength.
Equipment
Workout Plan
Maintain a fast pace with only 30-45 seconds of rest between sets to keep the metabolic demand high for fat loss.
Barbell Bent Over Row
Back, Biceps, Abs
Keep a soft bend in the knees and pull the bar toward your belly button using Tonal's digital weight to resist the pull.
Barbell Bench Press
Chest, Triceps, Abs
Drive your shoulder blades into the bench and explode upward, letting Tonal's Spotter mode support you if the weight gets too heavy.
Barbell Biceps Curl
Biceps, Forearms
Keep your elbows pinned to your ribs and use a slow eccentric to maximize time under tension with the bar.
Standing Barbell Overhead Press
Shoulders, Triceps
Engage your glutes to stabilize your spine as you press the bar toward the ceiling against the constant cable tension.
Why this order
The workout follows a compound-to-isolation order using only the straight bar to eliminate transition time and maintain a high heart rate. We start with heavy rows and presses to recruit the most muscle fiber and finish with high-repetition curls to maximize metabolic stress and glycogen depletion.
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 start with?
Tonal will automatically suggest a starting weight based on your initial assessment, but feel free to lower it manually if you find the 30-second rest periods too short.
Can I do this workout without the bench?
The Barbell Bench Press requires the bench for safety and proper range of motion, so ensure it is locked into place before starting.
Why use the bar instead of handles?
The bar allows you to move more total weight across both cables simultaneously, which increases the overall intensity and caloric burn of the session.