Shoulders Fat Loss Workout - 60min Beginner
You will torch calories and build lean muscle with this high-intensity shoulder and triceps circuit. This beginner-friendly routine uses supersets to keep your heart rate elevated while focusing on fundamental pushing mechanics. By alternating between compound presses and targeted isolation moves, you maximize efficiency on Tonal without needing to switch accessories.
This is perfect for beginner lifters who want to improve upper body definition and lose weight through resistance training. It is also ideal for those new to Tonal who want a straightforward, handle-only routine.
Equipment
Workout Plan
Keep rest periods between 30 and 45 seconds during supersets to maintain a high heart rate for fat loss. Rest 60 seconds between blocks.
Standing Chop
Obliques, Shoulders, Glutes
Engage your core and keep your arms long while pulling the cables across your body.
Bench Press
Chest, Triceps, Abs
Drive your shoulder blades into the bench and explode upward using the handles.
Lateral Raise
Shoulders
Lead with your elbows and feel the resistance pull from Tonal's arms throughout the arc.
Front Raise
Shoulders, Abs
Stop the handles at shoulder height and avoid using momentum or arching your back.
Reverse Grip Triceps Extension
Triceps, Forearms
Keep your palms facing up and fully lock out your elbows to engage the triceps.
Standing Overhead Press
Shoulders, Triceps
Press upward and resist Tonal's digital weight on the way down to maximize time under tension.
Seated Overhead Press
Shoulders, Triceps
Sit tall on the bench and maintain a neutral spine as you drive the handles toward the ceiling.
Skull Crusher
Triceps
Keep your elbows pinned in place and use a slow tempo to control the cables toward your forehead.
Why this order
We start with heavy standing presses to recruit the most muscle fibers while your energy is highest. The workout then transitions into supersets that pair pressing movements with isolation exercises to keep the metabolic demand high and the transition time low. This structure pre-exhausts the shoulders before finishing with high-rep triceps work for maximum fat oxidation.
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 do I know if the weight is right for fat loss?
Tonal will suggest weights based on your initial assessment, but for fat loss, aim for a weight where the last two reps of every set are challenging but doable with perfect form.
Why are there so many supersets in this session?
Supersets reduce rest time and keep your heart rate elevated, which increases the total caloric burn of the workout compared to traditional sets.
Can I use the Smart Bar instead of the handles?
This specific program is optimized for handles to allow for a greater range of motion and unilateral stability, though Tonal’s digital weight adapts to either accessory.
What should I do if my shoulders feel too tired during the later sets?
Use Tonal's Spotter mode, which will automatically reduce the weight if it senses you are struggling to complete a rep, allowing you to finish the set safely.