Upper Body Fat Loss Workout - 60min Beginner
You will torch calories and build lean muscle with this comprehensive upper body circuit. By pairing opposing muscle groups in supersets, we maximize intensity and minimize downtime to keep your heart rate elevated. This beginner-friendly routine uses foundational movements to ensure you master form while driving fat loss.
Ideal for beginners who want a structured, high-energy routine to jumpstart their fat loss journey and improve total upper body strength. It is perfect for those transitioning from bodyweight to resistance training.
Equipment
Workout Plan
Keep rest periods to 30-45 seconds between exercises in a superset and 60 seconds between superset blocks.
Barbell Bench Press
Chest, Triceps, Abs
Lower the bar to mid-chest, keeping your elbows at a 45-degree angle from your body.
Barbell Seated Lat Pulldown
Back, Biceps
Drive your elbows down toward your hips and squeeze your shoulder blades at the bottom.
Lateral Raise
Shoulders
Lead with your elbows and keep a slight bend in your arms as you raise the handles to shoulder height.
Biceps Curl
Biceps, Forearms
Keep your elbows pinned to your sides and avoid using momentum to lift the handles.
Reverse Grip Triceps Extension
Triceps, Forearms
Use an underhand grip and fully extend your arms to feel the squeeze in your triceps.
Middle Chest Fly
Chest, Shoulders
Imagine hugging a large tree, maintaining a consistent arc in your arms throughout the movement.
Reverse Fly
Back, Shoulders
Pull the handles out and back, focusing on the back of your shoulders and upper back muscles.
Standing Overhead Press
Shoulders, Triceps
Press the handles straight up while keeping your core braced to prevent your back from arching.
Seated Lat Pulldown
Back, Biceps
Maintain an upright torso and pull the handles toward your collarbone with control.
Straight Arm Pulldown
Back, Shoulders
Keep your arms locked straight and focus on pulling through your armpits to engage the lats.
Why this order
The workout begins with heavy barbell compounds to tax the largest muscle groups while you are fresh, then transitions into handle-based accessory work. Exercises are paired in agonist-antagonist supersets to allow one muscle group to recover while the other works, maximizing efficiency on Tonal.
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
Can I use Spotter Mode for the Barbell Bench Press?
Absolutely; Tonal's Spotter Mode is perfect for beginners, as it will automatically reduce the weight if it senses you're struggling to finish a rep.
Why are we doing so many reps?
For fat loss, we utilize higher rep ranges (12-15) and shorter rest periods to increase your heart rate and maximize the metabolic burn during and after the session.
Do I need to change accessories often?
This workout is grouped by accessory—starting with the Barbell and moving to Handles—to minimize transitions and keep your heart rate up.
How do I know if the weight is too heavy?
Use Tonal’s suggested weight, but if your form breaks down before the final rep, tap the weight off or adjust it via the touchscreen for the next set.