Push Fat Loss Workout - 45min Advanced
Build powerful pushing strength while maximizing caloric burn with this advanced high-intensity session. You will move through heavy barbell compounds followed by high-volume supersets designed to fatigue the chest, shoulders, and triceps. This protocol uses short rest intervals and Tonal's unique resistance to drive metabolic stress for fat loss.
Ideal for advanced lifters and athletes who want to maintain lean muscle mass while cutting body fat. It is particularly effective for those looking to improve their bench press and overhead power.
Equipment
Workout Plan
Rest 90s between heavy barbell sets, 45s between superset pairings, and 30s during high-rep finishers to keep your heart rate elevated.
Barbell Bench Press
Chest, Triceps, Abs
Drive your back into the bench and explode upward, using Tonal's Spotter mode for maximum safety on heavy reps.
Barbell Skull Crusher
Triceps
Keep your elbows tucked and stationary, lowering the bar toward your forehead with control.
Incline Chest Fly
Chest, Shoulders
Maintain a slight bend in your elbows and focus on the stretch at the bottom of the movement.
Lateral Raise
Shoulders
Lead with your elbows and keep the handles slightly in front of your body to target the medial delts.
Standing Incline Press
Shoulders, Chest, Triceps
Press at a 45-degree angle upward to emphasize the upper chest and front deltoids.
Single Arm Rotational Punch
Abs, Shoulders, Obliques, Triceps, Chest
Pivot on your back foot and use your core to drive the punch through the digital weight resistance.
Why this order
We begin with heavy barbell compounds to recruit the maximum number of motor units while you are fresh. The middle of the workout uses supersets to group similar movements, increasing the time under tension and metabolic demand. We finish with high-velocity and isolation work to fully deplete glycogen stores and trigger a fat-burning response.
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 Tonal's dynamic weight modes for this workout?
Yes, especially on the Barbell Bench Press; try Eccentric mode to increase the challenge on the lowering phase and maximize muscle fiber recruitment.
What should I do if the 45-second rest feels too short?
The short rest is intentional for the fat loss goal, but if your form breaks down, extend it by 15 seconds or use the Spotter mode to help finish the set safely.
Can I swap the barbell for handles if I prefer?
While you can, the barbell allows for higher absolute loading on the main lifts, which is a key driver for the hormonal response needed for fat loss in advanced trainees.