Push Fat Loss Workout - 45min Intermediate
This metabolic push session is designed to maximize caloric burn while building upper body definition. By combining heavy barbell compounds with high-volume handle and rope accessories, you will stimulate muscle growth and elevate your heart rate. It is the perfect blend of strength and conditioning for an intermediate trainee.
Intermediate lifters looking to shed body fat while maintaining lean muscle mass. This is also ideal for athletes in rotational sports who need explosive pushing power and core stability.
Equipment
Workout Plan
Rest 60 seconds between heavy barbell sets and 30 seconds during the accessory supersets to keep your heart rate elevated for fat loss.
Barbell Bench Press
Chest, Triceps, Abs
Lower the bar slowly to your mid-chest and drive upward with a controlled, explosive tempo.
Standing Barbell Overhead Press
Shoulders, Triceps
Keep your core braced and avoid leaning back as you press the barbell overhead.
Standing Chest Press
Chest, Triceps
Step forward into a staggered stance and maintain constant tension on the cables at the bottom of the rep.
Lateral Raise
Shoulders
Lead with your elbows and feel the Tonal digital weight pull back against you on the way down.
Triceps Extension
Triceps
Lock your elbows to your sides and flare the rope ends apart at the bottom of the extension.
Seated Cable Crunch
Abs
Tuck your chin and use your abdominals to curl your torso toward your thighs.
Why this order
The workout begins with heavy barbell compounds to recruit the most muscle fibers while you are fresh. We then move into higher-rep handle and rope work to create metabolic stress and finish with a high-intensity rotational punch to maximize heart rate and core engagement. Exercises are grouped by accessory to minimize equipment changeover time on Tonal.
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 should I do if the Barbell Bench Press feels too heavy for the rep range?
Tonal will automatically adjust based on your strength score, but you can manually lower the weight or enable 'Spotter Mode' if you find yourself struggling to finish the last few reps.
Can I swap the Bench Press for Floor Press if I don't have the bench?
Yes, you can substitute the movement on Tonal's interface, though you may need to adjust your range of motion since the floor will stop your elbows earlier than the bench would.
How often should I perform this specific Push workout?
For fat loss and muscle maintenance, aim to perform this session twice a week, leaving at least 48 hours between push-focused days for recovery.