Chest Fat Loss Workout - 20min Intermediate
Maximize your caloric burn and metabolic output with this high-density chest and triceps session. You will utilize a combination of heavy barbell work and high-volume cable isolation to drive muscle definition and fat loss simultaneously. This workout is specifically designed to keep your heart rate elevated while maintaining upper body strength.
This session is ideal for intermediate lifters or busy professionals who need a high-intensity workout to support body recomposition goals. It is perfect for those who want to build a defined chest and arms while prioritizing cardiovascular efficiency.
Equipment
Workout Plan
Keep rest periods between 30-45 seconds to maintain high metabolic demand and maximize fat loss.
Barbell Bench Press
Chest, Triceps, Abs
Drive your feet into the floor and use Tonal's Spotter Mode to safely reach failure on your final set.
Standing Chest Press
Chest, Triceps
Maintain a slight forward lean and keep your core braced to resist the cable's pull throughout the movement.
Middle Chest Fly
Chest, Shoulders
Control the eccentric phase by resisting the digital weight for a full 2 seconds as you open your chest.
Overhead Triceps Extension
Triceps
Keep your elbows pinned near your ears and fully extend the rope at the top to maximize triceps recruitment.
Why this order
The workout begins with a heavy compound barbell movement to recruit the most muscle fibers while you are fresh. We then move into higher-rep handle and rope work to create metabolic stress and 'the pump' which are essential for hypertrophy and fat loss. The exercises are grouped by accessory to ensure fast transitions and a high work-to-rest ratio.
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 for the Barbell Bench Press?
Tonal will suggest a weight based on your previous lifts, but for this rep range, aim for a weight that feels like an 8 out of 10 in difficulty by the final rep.
Can I use Burnout Mode on the Triceps Extensions?
Absolutely. Enabling Burnout Mode on the final set of Overhead Triceps Extensions is a great way to ensure complete muscle fatigue and maximize your 20-minute window.
Is it okay to move faster through the transitions?
Yes, for fat loss goals, the shorter the transition between movements, the better. Aim to have the next accessory ready to go before you finish your current set.