Push Fat Loss Workout - 60min Intermediate
This push session focuses on metabolically demanding supersets to incinerate fat while building a defined chest, shoulders, and triceps. You will move quickly between heavy barbell compounds and high-volume handle accessories to keep your heart rate elevated. This approach utilizes Tonal's dynamic weight features to challenge your muscles through every inch of the rep.
This workout is designed for intermediate lifters looking to improve body composition and lean out without sacrificing muscle mass. It is ideal for athletes who want a high-paced session that tests both strength and cardiovascular endurance.
Equipment
Workout Plan
Rest 60-90s between heavy barbell sets, but keep rest to 30-45s during handle-based supersets to maintain a high heart rate for fat loss.
Barbell Bench Press
Chest, Triceps, Abs
Lower the bar to mid-chest and explode up using Tonal's Spotter mode for safety during heavy sets.
Standing Barbell Overhead Press
Shoulders, Triceps
Engage your core to prevent arching your back as the digital weight pulls from below during the press.
Inline Chest Press
Chest, Triceps, Abs
Keep the handles parallel and maintain constant tension on the cables to engage the upper chest.
Half Kneeling Pallof Press
Obliques, Abs, Shoulders
Resist the lateral pull of the cable to keep your hands centered at your chest throughout the movement.
Standing Incline Press
Shoulders, Chest, Triceps
Press the handles upward and inward to fully contract the upper pectorals against the cable resistance.
Lateral Raise
Shoulders
Lead with your elbows and control the descent against Tonal's constant resistance for better delt activation.
Front Raise
Shoulders, Abs
Lift the handles to eye level and pause for a second to fight the cable's downward pull.
Standing Chest Press
Chest, Triceps
Focus on a rapid tempo for this burnout set to maximize caloric expenditure and muscle pump.
Reverse Grip Triceps Extension
Triceps, Forearms
Lock your elbows to your ribs and fully extend the cables to fire up the triceps at the bottom.
Skull Crusher
Triceps
Keep your elbows tucked and pointed toward the ceiling as you extend the handles to isolate the triceps.
Why this order
We begin with heavy barbell compounds to tax the largest muscle groups while you are fresh. The workout then transitions into handle-based supersets that pair primary push movements with stability and isolation work to maximize efficiency and metabolic stress. Grouping the bar and handles separately minimizes equipment transitions so you can maintain intensity throughout the hour.
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 weight should I start with on the barbell compound movements?
Since Tonal calculates your starting weights based on your strength score, trust the initial suggestion but use the digital weight dial to adjust if the reps feel too easy.
Can I substitute the barbell movements with handles?
You can use the handle versions if needed, but the barbell allows for heavier loading and better stability for the primary compounds in this fat-loss program.
How often should I perform this specific Push session?
Aim for 1-2 times per week, ensuring you have at least one day of rest or a different body part focus in between to allow for proper recovery.
How does Tonal help with the fat loss goal in this workout?
Tonal tracks your time under tension and heart rate, allowing you to move quickly through supersets while the digital weight ensures you are always reaching fatigue.