Push Fat Loss Workout - 30min Intermediate
This high-intensity push workout combines heavy compound lifts with metabolic supersets to maximize caloric burn while building upper body definition. By pairing chest and shoulder movements with minimal rest, you will elevate your heart rate and challenge your muscular endurance. This session is designed to transform your physique using Tonals dynamic digital resistance.
This workout is ideal for intermediate lifters who want to lean out without sacrificing strength. It is perfect for those who enjoy fast-paced training and want a comprehensive push session in under 30 minutes.
Equipment
Workout Plan
Keep rest periods between 30 and 45 seconds to maintain an elevated heart rate for fat loss. Rest 60 seconds only after the heavy bench press sets.
Iso Split Squat Single Arm Chest Press
Chest, Quads, Obliques
Keep your hips square and resist the lateral pull of the cable as you press.
Bench Press
Chest, Triceps, Abs
Focus on driving your back into the bench and engaging your core to stabilize against the digital weight.
Standing Chest Press
Chest, Triceps
Maintain a staggered stance and lean slightly forward to maximize chest recruitment through the cables.
Standing Overhead Press
Shoulders, Triceps
Avoid leaning back by bracing your glutes and letting Tonals constant tension work your shoulders.
Skull Crusher
Triceps
Keep your elbows pinned in place and use the smart handles to engage your triceps throughout the full arc.
Why this order
We start with the Bench Press to hit the largest muscle groups while you are fresh before moving into supersets that pair vertical and horizontal pressing. The inclusion of an iso-split squat press adds a balance and core stability component that increases the metabolic demand of the workout. We finish with high-rep isolation work to ensure complete muscular 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
How do I choose my starting weight?
Tonal will suggest weights based on your assessment, but for this fat-loss goal, select a weight that allows you to complete the final rep with only 1-2 reps left in the tank.
Can I use a bench if I do not have one?
This workout requires a bench for the Bench Press and Skull Crushers; if you lack one, you can perform the Standing Chest Press and standing triceps extensions as alternatives.
Should I use any Tonal Weight Features?
Yes, enabling Burnout mode on the final sets of the Standing Chest Press and Skull Crushers will help you reach true failure even as you fatigue.