Push Fat Loss Workout - 45min Beginner
This metabolic push session is designed to maximize calorie burn while building a foundation of strength in your chest, shoulders, and triceps. By pairing beginner-friendly compound movements with high-volume isolation work, you will keep your heart rate elevated throughout the entire 45 minutes. It is perfect for those starting their fitness journey who want to see body composition changes quickly.
This is ideal for beginner lifters or busy professionals who want to prioritize fat loss and upper body definition without complex setups. It works well for anyone looking for a straightforward, high-intensity push routine.
Equipment
Workout Plan
Rest 60 seconds after heavy compound sets and keep rest to 30 seconds during supersets to maintain a high heart rate for fat loss.
Bench Press
Chest, Triceps, Abs
Drive your back into the bench and explode upward, letting Tonal's digital weight provide smooth resistance.
Standing Decline Chest Press
Chest, Triceps
Press the handles downward and inward at a 45-degree angle, focusing on the squeeze in your lower chest.
Lateral Raise
Shoulders
Lead with your elbows and maintain a slight bend in the arms to isolate the side deltoids.
Standing Pallof Press
Obliques
Resist the Tonal's pull to the side, keeping the handles directly in front of your sternum.
Reverse Grip Triceps Extension
Triceps, Forearms
Use an underhand grip and fully lock out your arms at the bottom to torch the back of your arms.
Standing Overhead Press
Shoulders, Triceps
Keep your core tight to prevent arching your back as you press the handles toward the ceiling.
Skull Crusher
Triceps
Keep your elbows pinned in place and move only your forearms to maximize triceps engagement.
Why this order
We start with heavy compounds like the Bench Press to recruit the most muscle mass while you are fresh. The workout then shifts into high-volume supersets and isolation moves to create a metabolic effect. This order ensures you maintain high intensity to facilitate fat loss while exhausting the target muscle groups.
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 know what weight to use for the higher rep sets?
Tonal will suggest a weight based on your initial assessment; since this is for fat loss, focus on completing all reps with a challenging but controlled tempo.
Can I use the Spotter feature if I get tired during the high-rep finishers?
Yes, keep the Spotter enabled so Tonal can automatically reduce the digital weight if it senses your movement speed slowing down significantly.
Why are there no breaks between some of these exercises?
These are supersets designed to keep your heart rate up; minimizing transition time between moves helps maximize your metabolic output and calorie burn.