Push Fat Loss Workout - 45min Beginner
This metabolic push session uses supersets to keep your heart rate elevated while building foundational strength in your upper body. By pairing compound presses with focused isolation movements, you will maximize calorie burn and muscle definition. It is a perfect entry point for beginners looking to shed body fat and improve posture.
This workout is ideal for busy beginners who want a time-efficient way to lose fat while building shoulder and chest definition. It is also great for desk-bound professionals looking to improve their posture through upper-body strengthening.
Equipment
Workout Plan
Rest 30-45 seconds between exercises in a superset and 60 seconds between blocks to maximize fat loss.
Standing Chest Press
Chest, Triceps
Lean slightly forward and maintain a stable base while resisting the pull of the cables.
Middle Chest Fly
Chest, Shoulders
Keep a slight bend in your elbows and focus on the squeeze at the center of the movement.
Lateral Raise
Shoulders
Lead with your elbows and use a controlled tempo to avoid letting the cables snap back.
Triceps Kickback
Triceps
Keep your upper arms pinned to your sides and fully extend through the triceps.
Standing Overhead Press
Shoulders, Triceps
Press the handles directly upward while Tonal's digital weight keeps your core engaged.
Barbell Bench Press
Chest, Triceps, Abs
Use the Smart Bar's button to engage the weight only when you are in a safe and ready position.
Barbell Front Raise
Shoulders, Abs
Raise the bar to shoulder height and control the descent against Tonal's constant tension.
Why this order
The workout begins with heavy standing compound movements to maximize muscle recruitment and core engagement. It then transitions into isolation exercises to pre-exhaust the target muscles before finishing with stable barbell movements to ensure quality reps under 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 heavy should the weight feel for these rep ranges?
You should choose a weight where the last two reps of every set are challenging but still allow for perfect form. Tonal's digital weight will adjust if it senses you are struggling.
What if I do not have the Tonal Bench for the barbell press?
You can perform the Barbell Bench Press as a floor press. Simply lie on the floor and perform the same movement; it is an excellent alternative for targeting the chest and triceps.
Can I do this workout every day?
Because this targets specific push muscles, you should give those muscles at least 48 hours to recover. Aim to perform this routine two to three times per week for the best fat loss results.