Pull Fat Loss Workout - 20min Beginner
You will build a stronger posterior chain and incinerate calories with this focused 20 minute pull session. This workout utilizes strategic compound movements to maximize metabolic output. It is the ideal choice for beginners seeking to improve pull strength and body composition efficiently.
This is designed for beginners who want to see quick results in body composition and posture. It is ideal for office workers or anyone looking to build a lean and strong upper body in limited time.
Equipment
Workout Plan
Rest for 30 to 45 seconds between sets to maintain a high heart rate and maximize the metabolic demand for fat loss.
Seated Row
Back, Biceps, Abs
Squeeze your shoulder blades together at the peak of the movement while the digital weight provides consistent resistance.
Biceps Curl
Biceps, Forearms
Keep your elbows pinned to your sides and avoid using momentum so the cables stay taut.
Neutral Lat Pulldown
Back, Biceps, Abs
Drive your elbows toward your hips and control the ascent to maximize time under tension.
Straight Arm Pulldown
Back, Shoulders
Keep a slight bend in your elbows and press the handles down to your thighs in a smooth arc.
Why this order
The workout begins with heavy horizontal rows to prime the lats and rhomboids when energy levels are highest. We then transition into vertical pulling and isolation work to fully exhaust the biceps and back muscles. This sequence maximizes muscle recruitment while keeping rest periods short to support calorie 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
How heavy should the digital weight feel for a fat loss goal?
Aim for a weight where the final two reps of every set are challenging but your form remains perfect. Tonal will automatically adjust based on your power output and strength progress.
Do I need to change the cable arm positions between exercises?
Yes, you will need to move the arms from a low position for the Seated Row to a high position for the Lat Pulldowns. This takes only seconds and keeps your heart rate elevated.
Can I use Tonal's special weight modes during this workout?
Beginners should focus on standard weight first, but if you want an extra challenge, try turning on Eccentric Mode for the Biceps Curls to emphasize the lengthening phase of the muscle.