Pull Fat Loss Workout - 20min Intermediate
This high-intensity pull session is designed to accelerate fat loss while building a strong, defined back and biceps. You will utilize a mix of heavy barbell compounds and high-volume accessory movements to keep your heart rate elevated throughout the 20 minutes. It is a time-efficient solution for intermediate lifters looking to maximize metabolic demand.
This workout is designed for intermediate lifters or busy professionals who want to prioritize fat loss without sacrificing lean muscle. It is also an excellent choice for obstacle course racers or climbers needing a condensed, high-intensity pull session.
Equipment
Workout Plan
Rest 30-45 seconds between exercises in the supersets and 60 seconds between full sets to maintain metabolic intensity.
Barbell Bent Over Row
Back, Biceps, Abs
Hinge at the hips and drive the bar toward your navel while keeping your back flat and core engaged.
Standing Single Arm Row
Back, Biceps, Obliques
Stand firm and resist the cable's rotation to engage your core as you pull the handle to your hip.
Neutral Lat Pulldown
Back, Biceps, Abs
Keep your chest tall and pull the handles toward your collarbone while squeezing your shoulder blades together.
Hammer Curl
Biceps, Forearms
Maintain a neutral grip on the rope and control the digital weight's eccentric for a full two seconds.
Why this order
The workout begins with a heavy barbell row to recruit maximum muscle fibers when energy is highest. It transitions into a vertical pull and unilateral row to address muscle imbalances and maintain a high heart rate through supersets. The session concludes with a high-rep bicep finisher to maximize metabolic stress and muscle fatigue.
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
Should I use any specific Tonal weight modes for this workout?
Yes, using Chains mode on the Barbell Bent Over Row can help match your strength curve, while Burnout mode is highly recommended for the final set of Hammer Curls.
How do I handle the weight for the single-arm row?
Tonal will remember your previous weights, but since this is a fat loss session with short rest, don't be afraid to utilize the Smart Handles to quickly toggle weight if you feel your form slipping.
What should I do if the 20 minutes is too intense?
If you struggle to keep the 45-second rest pace, increase the rest to 60 seconds between exercises. Tonal's Spotter mode will also automatically help you finish sets if the digital weight becomes too heavy near the end.