Chest Fat Loss Workout - 45min Beginner
Sculpt your upper body and maximize calorie burn in this high intensity chest and triceps session. By pairing heavy compound presses with targeted isolation moves, you will keep your heart rate elevated while building muscle definition. This beginner friendly routine uses Tonal's digital weight to ensure every rep helps you reach your fat loss goals.
This workout is designed for beginners looking to improve upper body aesthetics and reduce body fat. It is perfect for those who want a simple, effective routine that hits the mirror muscles while keeping the intensity high.
Equipment
Workout Plan
Rest 30-45 seconds between exercises within supersets and 60 seconds between blocks to maintain a high heart rate for fat loss.
Barbell Bench Press
Chest, Triceps, Abs
Drive the bar up evenly to ensure the digital weight stays balanced and utilize the spotter mode for your final reps.
Standing Incline Press
Shoulders, Chest, Triceps
Press the handles upward at a forty five degree angle to target the upper chest while keeping your core braced.
Triceps Kickback
Triceps
Pin your elbows to your ribcage and extend your arms back fully to engage the back of the arms.
Skull Crusher
Triceps
Keep your elbows pointed toward the ceiling and fixed in space as you lower the smart handles toward your forehead.
Triceps Extension
Triceps
Pull the rope apart at the bottom of the movement to maximize the contraction in your triceps.
Why this order
The session begins with the Barbell Bench Press to recruit the most muscle fibers while your energy is highest. We then transition into supersets that alternate between chest and triceps movements to maintain metabolic demand without hitting early failure. We finish with a high-rep rope extension to fully deplete glycogen and maximize the caloric burn.
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 this session?
Tonal will provide a suggested starting weight based on your initial assessment. For fat loss, choose a weight where the last two reps are very difficult but your form remain perfectly intact.
Do I need to move the bench between every exercise?
No, the workout is grouped by accessory and position. You will start with all bench-based movements using the bar and handles, then transition to standing handle and rope work to finish.
Should I use any of Tonal's dynamic weight modes?
For beginners, we recommend starting with standard weight. As you get comfortable, Eccentric mode is excellent for the Bench Press and Skull Crushers to add intensity without needing more total weight.