Push Fat Loss Workout - 60min Intermediate
This high-intensity push workout combines heavy compound lifts with fast-paced supersets to maximize caloric burn while building upper body strength. By pairing primary movers like the chest and shoulders with core-engaging metabolic movements, you will elevate your heart rate and stimulate fat loss. This session is designed to challenge your endurance and refine muscle definition using Tonal's constant digital tension.
This session is designed for intermediate lifters looking to improve body composition and lean out without sacrificing strength. It is perfect for athletes who want a fast-paced, metabolically demanding upper-body session.
Equipment
Workout Plan
Maintain a high pace with 30-45s rest between supersets and 60s rest after heavy lead compounds.
Squat to Press
Glutes, Hamstrings, Quads, Abs, Shoulders, Triceps
Drive through your heels and use your leg power to propel the handles upward in one fluid motion.
Bench Press
Chest, Triceps, Abs
Lower the handles toward your mid-chest while maintaining a steady tempo and active core.
Standing Incline Press
Shoulders, Chest, Triceps
Press the handles upward and inward at a 45-degree angle to target the upper chest and shoulders.
Lateral Raise
Shoulders
Think about pushing the handles out toward the side walls rather than just lifting them up.
Single Arm Rotational Punch
Abs, Shoulders, Obliques, Triceps, Chest
Pivot your back foot and drive the punch from your hips and core to engage the obliques.
Triceps Kickback
Triceps
Keep your elbows pinned to your sides and squeeze your triceps hard at the top of the extension.
Standing Decline Chest Press
Chest, Triceps
Maintain a slight forward lean and press the handles toward the floor in front of you.
Front Raise
Shoulders, Abs
Control the descent of the cables to maximize time under tension on your front delts.
Standing Overhead Press
Shoulders, Triceps
Engage your core to prevent your lower back from arching as you press the digital weight overhead.
Why this order
The workout begins with heavy compound movements to recruit maximum muscle fibers while energy levels are high. It then transitions into metabolic squat-to-press patterns and supersets that combine accessory work with unilateral rotation to keep the heart rate elevated for fat loss. We finish with high-rep isolation exercises to ensure complete muscle fatigue and metabolic stress.
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 for the fat loss goal?
Tonal will suggest a weight based on your strength assessment; focus on completing the target reps with a challenging but manageable intensity that keeps your heart rate up.
Can I use Spotter Mode for the heavy compound sets?
Yes, keep Spotter Mode enabled for the Bench Press and Overhead Press so you can safely push to the end of your set even as fatigue sets in.
How often should I perform this specific push workout?
For best results in a fat loss phase, perform this workout once or twice per week, ensuring at least 48 hours of recovery between chest and shoulder sessions.