Pull Fat Loss Workout - 20min Beginner
Focus on total-body metabolism with this efficient back and bicep circuit. You will move quickly between compound pulls and isolation curls to keep your heart rate elevated while building lean muscle. This session maximizes your 20 minutes by minimizing equipment changes and prioritizing time under tension.
This workout is designed for beginner athletes or busy professionals who want to maximize calorie burn and upper-body definition in a short amount of time. It is an ideal session for those focusing on fat loss through resistance-based circuit training.
Equipment
Workout Plan
Maintain a high intensity for fat loss by resting only 30-45 seconds between sets and exercises.
Barbell Biceps Curl
Biceps, Forearms
Keep your elbows glued to your sides to ensure the digital weight targets the biceps throughout the movement.
Barbell Seated Lat Pulldown
Back, Biceps
Sit tall and drive the bar toward your upper chest while squeezing your shoulder blades together.
Seated Row
Back, Biceps, Abs
Maintain a proud chest and use Tonal's constant tension to pull the handles toward your ribcage.
Alternating Biceps Curl
Biceps, Forearms
Control the descent of the handle to maximize the eccentric burn on every single rep.
Why this order
This workout uses a compound-to-isolation sequence to first fatigue large muscle groups before finishing with high-rep isolation work. By grouping exercises by accessory, first using the Straight Bar then switching to Handles, we maximize your work capacity and minimize downtime within the 20-minute window.
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 circuit?
Since this is a fat loss workout with minimal rest, start with Tonal's recommended weight or 5-10% lower to ensure you can complete all reps with perfect form.
Can I use the Smart Bar for the entire workout?
While the bar is great for the initial compound moves, switching to handles for the second half allows for a better range of motion during the rows and curls, which is key for muscle engagement.
How often should I perform this Pull workout?
For optimal fat loss and recovery, aim to perform this session 2 times per week as part of a balanced routine, allowing at least 48 hours between sessions for muscle repair.