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Shoulders Fat Loss Workout - 20min Advanced

This high-intensity session targets your deltoids and triceps using a metabolic conditioning approach to maximize caloric burn. You will move from heavy full-body power movements to focused isolation work to ensure total muscle fatigue. It is designed for advanced lifters who want to maintain lean muscle while stripping body fat.

This workout is for advanced trainees or athletes who need to maximize their training density in a short window. It is ideal for those prioritizing body composition changes without sacrificing upper body strength.

20mDuration
4Exercises
12Total Sets
Shoulders, TricepsMuscles

Equipment

Handles

Workout Plan

Rest 30-45 seconds between sets to keep your heart rate elevated for the fat loss goal.

Handles
Superset

Squat to Press

Glutes, Hamstrings, Quads, Abs, Shoulders, Triceps

Explode out of the squat and use that momentum to drive the smart handles toward the ceiling.

4 x 8

Single Arm Rotational Punch

Abs, Shoulders, Obliques, Triceps, Chest

Rotate through your hips and punch with speed, letting Tonal's digital weight provide constant resistance.

2 x 15
Handles
Superset
Standing Overhead Press

Standing Overhead Press

Shoulders, Triceps

Keep your glutes squeezed and ribs tucked to prevent the cables from arching your lower back.

3 x 10
Skull Crusher

Skull Crusher

Triceps

Focus on the stretch at the bottom and use a controlled two-second negative on every rep.

3 x 12

Why this order

We begin with the Squat to Press to create a massive systemic demand and spike the heart rate immediately. This is followed by a standard overhead press to fatigue the primary movers before isolating the triceps with skull crushers. The session concludes with rotational punches to add a high-velocity metabolic finisher that taxes the shoulders and core.

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Frequently Asked Questions

How should I adjust the weight for the Rotational Punch?

You should manually lower the weight for the punches to ensure you can maintain high speed and proper rotation through your core and hips.

What if the Squat to Press feels too taxing on my legs?

Focus on using your legs as a secondary driver only; the goal is to use that lower body power to assist the overhead press for fat-burning efficiency.

Can I use Spotter Mode on the Skull Crushers?

Yes, enabling Spotter Mode is recommended for the final reps of the isolation sets so you can reach true failure safely.