Chest Fat Loss Workout - 20min Advanced
This high intensity chest and triceps session is designed to maximize caloric burn while maintaining lean muscle mass. By utilizing advanced handle based movements and minimal rest, you will keep your heart rate elevated for the full 20 minutes. This workout is perfect for experienced lifters looking to get shredded without sacrificing strength.
This is for the advanced athlete or busy professional who needs a high density workout to lean out. It is ideal for those who want to improve their pushing power while keeping their physique sharp.
Equipment
Workout Plan
Keep rest periods to 30-45 seconds between exercises to maintain a high heart rate for fat loss.
Bench Press
Chest, Triceps, Abs
Engage Spotter Mode on Tonal so you can safely push to failure on the final reps.
Standing Chest Press
Chest, Triceps
Maintain a strong staggered stance to resist the Tonal cables as you drive forward.
Single Arm Rotational Punch
Abs, Shoulders, Obliques, Triceps, Chest
Explode through the movement and utilize Tonal's digital resistance to maximize power.
Skull Crusher
Triceps
Keep your elbows pinned in place and feel the digital weight stay consistent throughout the arc.
Why this order
We start with the Bench Press to capitalize on fresh energy for maximum recruitment. We then move to a standing press to increase metabolic demand through core stabilization before finishing with isolation and explosive movements to deplete glycogen stores.
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
Can I use the bar instead of handles for this workout?
This specific routine is optimized for handles to allow for a greater range of motion and unilateral stabilization, which increases caloric burn.
How do I handle the quick transitions between exercises?
Since all exercises use handles, keep them clipped in. Only move the Tonal arms to the required heights between the bench and standing positions.
What weight modes should I use for fat loss?
For the Bench Press, try Eccentric mode to overload the negative, and use Chains mode on the Rotational Punches for explosive power.