Push Fat Loss Workout - 20min Intermediate
This 20-minute push session uses high-density training to drive your heart rate up for maximum fat loss. You will transition from heavy compound bench work to standing presses that challenge your stability and metabolic capacity. It is an efficient, handle-only routine designed to torch calories while building upper body definition.
This workout is ideal for intermediate lifters or busy professionals who need to maximize their training efficiency and calorie burn in a limited timeframe. It is also well-suited for athletes looking to improve their pressing power while leaning out.
Equipment
Workout Plan
Rest 30-45 seconds between exercises to maintain high metabolic intensity for fat loss.
Bench Press
Chest, Triceps, Abs
Focus on a controlled three-second descent to maximize Tonal's digital tension on the pectorals.
Standing Chest Press
Chest, Triceps
Step forward to create a pre-stretch on the cables and maintain a staggered stance for stability.
Standing Overhead Press
Shoulders, Triceps
Engage your core to maintain a neutral spine as the cables move vertically above your head.
Skull Crusher
Triceps
Keep your elbows fixed in space as you lower the handles toward your forehead with control.
Why this order
The workout follows a compound-to-isolation progression, starting with the heavy Bench Press to recruit the most muscle fibers while fresh. It then moves to standing variations to increase core engagement and heart rate, finishing with high-rep triceps work to ensure complete muscular exhaustion.
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?
Tonal will automatically suggest a starting weight based on your strength assessment; however, since the goal is fat loss, prioritize maintaining the short rest periods over lifting your absolute maximum weight.
Can I perform this workout without a bench?
While the Bench Press and Skull Crusher are optimized for the bench, you can perform them as floor-based movements if necessary, though you may experience a slightly reduced range of motion.
How often should I incorporate this push session into my routine?
For optimal fat loss and recovery, perform this workout twice a week, allowing at least 48 hours between sessions or alternating with a pull-focused day.