Upper Body Fat Loss Workout - 20min Advanced
You will torch calories and build lean muscle with this high intensity upper body session. By pairing heavy barbell movements with dynamic rotational exercises, you maximize metabolic demand while challenging your stability. This advanced routine is designed to keep your heart rate elevated for a true fat loss stimulus.
This workout is ideal for experienced lifters who need to squeeze a high-volume session into a short window. It is particularly effective for athletes looking to improve rotational power while leaning out.
Equipment
Workout Plan
Keep rest minimal at 30 to 45 seconds between all sets to maintain a high heart rate for fat loss.
Barbell Bent Over Row
Back, Biceps, Abs
Engage Tonal's Chains mode to increase resistance as you pull the bar toward your waist.
Barbell Bench Press
Chest, Triceps, Abs
Lower the bar slowly to your chest and use Tonal's Spotter mode if you struggle to finish the final reps.
Single Arm Rotational Punch
Abs, Shoulders, Obliques, Triceps, Chest
Explode through the punch while maintaining a stable base against the digital weight resistance.
Rotational Row
Back, Obliques
Focus on a smooth rotation and squeeze your shoulder blade back to finish each rep with control.
Why this order
The workout begins with heavy barbell compounds to recruit maximum muscle fibers while you are fresh. We then transition to high-velocity rotational movements using handles to increase core engagement and caloric expenditure. Grouping the barbell and handle movements separately minimizes equipment changes so you can maintain intensity.
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 rotational movements?
Trust Tonal's digital weight suggestions, but be prepared to lower it slightly during the first set to ensure your form and rotation are perfect before adding power.
Can I do this workout if I do not have the Tonal bench?
The Barbell Bench Press requires the bench for safety and range of motion. If you do not have one, you can substitute it with the Standing Chest Press using the handles.
How often should I perform this advanced session?
Because of the high intensity and compound movements, perform this workout 2 to 3 times per week with at least one day of rest or active recovery in between.