Upper Body Fat Loss Workout - 60min Beginner
This high intensity upper body workout is designed for fat loss through metabolic conditioning and muscle building. By pairing opposing muscle groups in supersets, you maximize your heart rate while building lean muscle definition. This session uses simple yet effective movements to help beginners master the Tonal system efficiently.
Perfect for beginners looking to shed body fat and improve upper body strength without complex gym equipment. It is ideal for busy professionals who want a straightforward handle-only routine that maximizes every minute on Tonal.
Equipment
Workout Plan
Keep rest between superset exercises to 30 seconds. Take 60 seconds of rest between blocks to allow for weight adjustments and hydration.
Bench Press
Chest, Triceps, Abs
Lower the handles toward your chest and feel the digital weight resist the upward press.
Seated Row
Back, Biceps, Abs
Squeeze your shoulder blades together as if you are trying to pinch a coin between them.
Lateral Raise
Shoulders
Think about pushing the handles out to the walls rather than just lifting them up.
Middle Chest Fly
Chest, Shoulders
Maintain a slight bend in your elbows and embrace the constant tension of the cables.
Biceps Curl
Biceps, Forearms
Keep your elbows pinned to your sides to ensure the biceps do all the work.
Standing Chest Press
Chest, Triceps
Engage your core to stay stable as the weight pulls you backward between reps.
Standing Overhead Press
Shoulders, Triceps
Lock your core to prevent arching your back against the pull of the cables.
Seated Lat Pulldown
Back, Biceps
Drive your elbows down toward your hips while keeping your chest tall.
Skull Crusher
Triceps
Keep your upper arms stationary as you extend the handles toward the ceiling.
Straight Arm Pulldown
Back, Shoulders
Keep your arms straight and sweep the handles down to your thighs in a smooth arc.
Why this order
This workout uses an antagonist superset structure to keep you moving while one muscle group recovers as the other works. We start with heavy compounds like Bench Press and Seated Row to tax the largest muscles first before moving to isolation finishers. All movements use handles to minimize setup time and maintain a high heart rate throughout the session.
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?
Tonal will suggest a starting weight based on your initial assessment, but feel free to lower it by 1-2 pounds if the 15-rep sets feel too difficult to complete with good form.
Can I do this workout without a bench?
Several exercises like the Bench Press and Skull Crusher require the Tonal bench for proper range of motion and safety.
How often should I do this workout?
Perform this session 2 to 3 times per week with at least one full day of rest in between to allow for proper muscle recovery and fat loss adaptation.