Upper Body Fat Loss Workout - 45min Intermediate
This high-intensity upper body session utilizes agonist-antagonist supersets to maximize metabolic demand and accelerate fat loss. By pairing opposing muscle groups like chest and back, you will maintain a higher heart rate while building lean muscle definition. You will finish with a rotational power move to burn out the remaining energy stores.
Ideal for intermediate lifters or busy professionals who want to optimize their body composition by combining strength training with a high cardiovascular demand.
Equipment
Workout Plan
Maintain a high tempo by resting only 30-45 seconds between supersets. Take 60 seconds of rest between the major exercise blocks.
Bench Press
Chest, Triceps, Abs
Drive your shoulder blades into the bench and explode upward using Tonal's digital weight.
Seated Row
Back, Biceps, Abs
Maintain a tall posture and squeeze your shoulder blades together at the peak of the pull.
Single Arm Bench Press
Chest, Triceps, Obliques
Resist the rotation of the weight by bracing your core hard against the single-sided pull.
Biceps Curl
Biceps, Forearms
Keep your elbows pinned to your sides to isolate the biceps throughout the movement.
Standing Alternating Push-Pull
Back, Chest, Obliques
Focus on the rhythmic transition between pushing and pulling to keep your heart rate elevated.
Standing Overhead Press
Shoulders, Triceps
Engage your core to prevent your lower back from arching as you press the handles overhead.
Neutral Lat Pulldown
Back, Biceps, Abs
Pull your elbows down toward your ribs while keeping your chest lifted toward the Tonal.
Skull Crusher
Triceps
Lower the handles toward your forehead with control and use the digital tension to drive up.
Why this order
The workout begins with heavy compound pairings to recruit maximum muscle fiber and trigger a high caloric burn. We transition into unilateral work to challenge core stability and finish with high-rep arm isolation and a metabolic push-pull finisher. This sequence ensures that primary strength is maintained while accessory work drives the fat loss goal through high density.
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
How should I choose my starting weight for this fat loss goal?
Trust Tonal's initial digital weight suggestions, but if the final reps of a set feel too easy, use the handle buttons to increase the weight by 1-2 pounds for the next set.
Can I perform this workout if I only have the Smart Handles?
Yes, this entire program is designed exclusively for handles to allow for quick transitions and the rotational movements required for the finisher.
What if I can't keep up with the 30-second rest periods?
If you find yourself gasping for air, use Tonal's 'Weight Off' feature to pause briefly, but try to gradually reduce your rest time each week to improve your conditioning.