Shoulders Fat Loss Workout - 60min Intermediate
This high-intensity shoulder and triceps session is designed to maximize caloric burn while building upper body definition. By pairing compound overhead movements with metabolic finishers, you will elevate your heart rate and challenge your muscular endurance. This handles-only workout utilizes supersets to keep your rest minimal and your training intensity high.
This is ideal for intermediate lifters looking to improve upper body aesthetics while prioritizing fat loss through high-volume training. It is also great for athletes who need functional overhead strength and stability for sports like volleyball or swimming.
Equipment
Workout Plan
Rest 60-90s between heavy compound sets, and 30-45s during isolation supersets to maintain a high heart rate for fat loss.
Squat to Press
Glutes, Hamstrings, Quads, Abs, Shoulders, Triceps
Use the momentum from your legs to drive the weight up, letting Tonal's digital weight provide smooth resistance.
Waiter March
Obliques, Shoulders, Glutes
Keep the handle pressed directly overhead with a locked elbow as you march to challenge shoulder stability.
Lateral Raise
Shoulders
Lead with your elbows and pause briefly at the top to maximize tension on the lateral deltoids.
Triceps Kickback
Triceps
Keep your upper arms pinned to your sides and focus on a hard squeeze at the peak of the extension.
Front Raise
Shoulders, Abs
Control the descent of the handles to resist Tonal's pull and engage your anterior deltoids.
Single Arm Rotational Punch
Abs, Shoulders, Obliques, Triceps, Chest
Rotate through your hips and punch with speed, utilizing the digital weight for explosive power.
Reverse Grip Triceps Extension
Triceps, Forearms
Maintain a firm underhand grip to target the long head of the triceps through the full range.
Standing Overhead Press
Shoulders, Triceps
Exhale as you drive the handles upward, keeping your core braced to prevent your back from arching.
Skull Crusher
Triceps
Keep your elbows tucked in and stationary as you lower the handles toward your forehead.
Why this order
The workout begins with heavy overhead presses to recruit maximum muscle fiber, followed by a metabolic Squat to Press to spike the heart rate. We then move into isolation supersets that group shoulder and tricep movements together for a continuous pump before finishing with explosive punches and stability work.
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 choose the right starting weight?
Tonal will suggest a weight based on your initial assessment; for fat loss, focus on maintaining a steady rep tempo rather than trying to hit a new PR.
Should I use any of Tonal's dynamic weight modes?
Yes, 'Chains' mode is excellent for the Standing Overhead Press to increase intensity at the top of the movement where you are strongest.
What if the overhead press feels too heavy during later sets?
Make sure Tonal's 'Spotter Mode' is enabled; it will automatically reduce the weight slightly if it senses you struggling to complete a rep.