Push Fat Loss Workout - 45min Intermediate
This intermediate Push session utilizes a high-density circuit approach to maximize caloric burn while building upper body definition. By pairing compound movements with isolation finishers, you will stimulate muscle growth and keep your heart rate elevated for fat loss. This workout focuses on the chest, shoulders, and triceps using only Tonal handles for seamless transitions.
Ideal for intermediate lifters or busy professionals who want a high-intensity session to lean out while maintaining upper body strength. It is particularly effective for those looking to improve functional pushing power without switching accessories.
Equipment
Workout Plan
Rest 60 to 90 seconds after heavy compound sets, 30 to 45 seconds during supersets, and keep rest minimal before the rotational punch finisher.
Bench Press
Chest, Triceps, Abs
Drive your shoulder blades into the bench and explode upward against Tonal's digital resistance.
Standing Incline Press
Shoulders, Chest, Triceps
Press at a forty-five degree angle to target the upper chest while maintaining constant cable tension.
Standing Chest Press
Chest, Triceps
Focus on a slow three-second eccentric phase to maximize time under tension with Tonal's weight.
Lateral Raise
Shoulders
Lead with your elbows and maintain a slight bend in your arms to isolate the medial deltoid.
Single Arm Rotational Punch
Abs, Shoulders, Obliques, Triceps, Chest
Pivot your back foot and use your whole body to drive the handle forward with explosive speed.
Standing Overhead Press
Shoulders, Triceps
Keep your core tight and your ribs tucked to prevent arching as you drive the handles upward.
Half Kneeling Single Arm Overhead Press
Shoulders, Obliques
Squeeze the glute on your kneeling side to stabilize your pelvis against the unilateral cable pull.
Skull Crusher
Triceps
Keep your elbows pinned toward the ceiling and move only your forearms to isolate the triceps.
Why this order
The session begins with high-recruitment compound movements to build strength while you have the most energy. We then move into standing supersets that challenge your balance and keep your heart rate high for fat loss. The routine concludes with targeted triceps and explosive rotational work to ensure a complete metabolic burnout.
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 I am failing reps during the supersets?
Tonal's digital weight is easy to adjust; simply tap the weight on the screen to drop it by a few pounds or rely on the Spotter feature to help you finish the set.
Can I do this workout without the bench?
The lead exercise is a bench press, but if you do not have a bench, you can substitute it with the Standing Chest Press, though the Bench Press is preferred for the heavy strength component.
How many times a week should I perform this Push routine?
For fat loss and muscle retention, aim for two times per week with at least 48 hours of recovery between sessions to allow your triceps and shoulders to fully recover.