Shoulders Fat Loss Workout - 30min Intermediate
This high-intensity shoulder and triceps circuit is designed to maximize caloric burn while building muscular definition. By pairing compound overhead movements with targeted isolation exercises, you will keep your heart rate elevated throughout the entire session. It is the perfect efficiency play for intermediate lifters focused on body recomposition.
This session is ideal for intermediate trainees or athletes who want to improve overhead pressing power and arm definition while prioritizing fat loss through high-density training.
Equipment
Workout Plan
Keep rest minimal to maximize fat loss. Rest for 30-45 seconds between exercises in a superset and 60 seconds between different superset pairs.
Squat to Press
Glutes, Hamstrings, Quads, Abs, Shoulders, Triceps
Drive through your heels and use the momentum to punch Tonal's digital weight toward the ceiling.
Lateral Raise
Shoulders
Keep a slight bend in your elbows and imagine leading with your knuckles to maximize shoulder engagement.
Triceps Kickback
Triceps
Squeeze your triceps at the peak of the movement and control the cable's resistance on the way back.
Standing Overhead Press
Shoulders, Triceps
Maintain a braced core to prevent the cables from pulling your ribcage upward as you press.
Skull Crusher
Triceps
Keep your elbows pinned in place as you lower the handles toward your temples to isolate the triceps.
Half Kneeling Single Arm Overhead Press
Shoulders, Obliques
Engage your glute on the kneeling side to provide a stable base for the unilateral press.
Why this order
The workout begins with the Squat to Press to maximize systemic fatigue and heart rate before moving into targeted overhead volume. Supersets pair metabolic compound movements with isolation finishers to ensure complete triceps exhaustion while minimizing downtime.
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
How should I handle Tonal's digital weight for the Squat to Press?
Start with a weight you can confidently press overhead for 10 reps; the legs will help drive the movement as you fatigue.
Can I use Spotter mode for the Skull Crushers?
Yes, keep Spotter mode active so Tonal can automatically reduce the weight if you struggle to finish the final reps of the set.
Should I increase the weight if I feel I can do more reps?
Since the goal is fat loss, prioritize maintaining the short rest intervals first, then increase weight if you can finish all sets with perfect form.