Upper Body Fat Loss Workout - 20min Intermediate
You will torch calories and sculpt your upper body with this high intensity circuit designed for maximum efficiency. By pairing heavy compound pulls with foundational pushing movements, this workout keeps your heart rate elevated to drive fat loss. It is the perfect solution for intermediate lifters who want a dense training session that hits every major muscle group in the upper body.
Ideal for busy intermediate lifters and athletes looking to improve body composition while maintaining lean muscle mass. This is perfect for someone who needs a high-output session that fits into a tight schedule.
Equipment
Workout Plan
Rest for 30 to 45 seconds between exercises to keep your heart rate high for fat loss.
Bent Over Row
Back, Biceps, Abs
Maintain a flat back and drive your elbows toward the ceiling while resisting Tonal's digital weight on the way down.
Bench Press
Chest, Triceps, Abs
Keep your shoulder blades pinned to the bench and use a steady tempo to maximize time under tension.
Half Kneeling Single Arm Overhead Press
Shoulders, Obliques
Engage your glutes and core to stay upright while pressing the handle against the cable's lateral tension.
X-Pulldown w/ Triceps Extension
Back, Triceps, Biceps
Cross the cables and focus on pulling through the elbows before fully locking out your arms at the bottom.
Why this order
This session uses a compound-to-isolation approach starting with the Bent Over Row to recruit the most muscle fiber early. We then move into a chest and shoulder superset before finishing with a high-rep complex that exhausts the arms and back simultaneously.
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 suggest a starting weight based on your digital strength assessment, but feel free to lower it by 10 percent if the 45-second rest periods feel too short.
Can I substitute the bench exercises?
If you do not have a bench, you can perform the Bench Press as a Standing Chest Press by adjusting the arm height and leaning slightly forward.
How often should I do this workout?
For fat loss goals, aim to perform this session 2 to 3 times per week, ensuring you have at least one day of rest or lower-body focus in between.