Push Fat Loss Workout - 20min Beginner
You will torch calories and build lean muscle with this efficient push session. By pairing compound movements with high-volume finishers, this workout maximizes metabolic stress to support your fat loss goals. You will move quickly through handle-based exercises to keep your heart rate elevated.
This workout is designed for beginners who want a time-efficient way to improve body composition and upper body strength. It is perfect for busy individuals needing a high-intensity session that fits into a short window.
Equipment
Workout Plan
Keep rest minimal at 30 to 45 seconds between sets to maintain a high heart rate and maximize the fat-burning potential of this circuit.
Bench Press
Chest, Triceps, Abs
Exhale as you drive the handles toward the ceiling, keeping your back flat against the bench.
Inline Chest Press
Chest, Triceps, Abs
Maintain a steady tempo and feel the digital weight resist you on the way down.
Standing Overhead Press
Shoulders, Triceps
Engage your core to prevent your back from arching as you press the handles vertically.
Skull Crusher
Triceps
Keep your elbows pinned in place and move only your forearms to isolate the triceps.
Why this order
This session starts with a heavy horizontal press before moving into vertical volume to fully fatigue the primary movers. We finish with high-rep isolation work to maximize the metabolic pump and caloric burn while using only the smart handles for quick transitions.
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 first set?
Trust Tonal's digital weight suggestions, as they are based on your initial strength assessment and will automatically adjust to ensure you hit your rep targets.
Can I do this workout if I am just starting out?
Yes, this routine uses beginner-friendly movements and Tonal's Spotter mode will automatically reduce the weight if you struggle to finish a rep.
How often should I perform this push session?
For optimal fat loss and recovery, aim to perform this workout twice a week with at least 48 hours of rest between sessions to allow your muscles to rebuild.