Upper Body Fat Loss Workout - 60min Intermediate
This high-intensity upper body session is designed to maximize caloric burn while building lean muscle definition. By pairing opposing movement patterns in supersets, you keep your heart rate elevated and your muscles under constant tension. This approach is ideal for intermediate lifters looking to shed fat without sacrificing strength gains.
This is designed for intermediate athletes who want an efficient way to improve body composition and lean muscle visibility. It is especially effective for busy professionals who want to maintain strength while prioritizing fat loss.
Equipment
Workout Plan
Minimal rest is key for fat loss. Take 45-60 seconds between heavy barbell sets, but limit rest to 30 seconds between handle supersets and finishers.
Barbell Bench Press
Chest, Triceps, Abs
Enable Spotter Mode and focus on driving your feet into the floor to stabilize against the digital weight.
Barbell Bent Over Row
Back, Biceps, Abs
Maintain a flat back and pull the bar toward your belly button while squeezing your shoulder blades together.
Tall Kneeling Single Arm Chest Press
Chest, Triceps, Obliques
Resist the Tonal's pull to rotate your torso, keeping your shoulders perfectly square to the wall.
Standing Single Arm Row
Back, Biceps, Obliques
Engage your obliques to stay upright as you pull the handle back to your ribcage.
Lateral Raise
Shoulders
Keep a slight bend in your elbows and lead with your knuckles to target the side deltoids.
Biceps Curl
Biceps, Forearms
Avoid using momentum and focus on the peak contraction at the top of each curl.
Standing Overhead Press
Shoulders, Triceps
Keep your core braced to prevent your lower back from arching as the cables pull downward.
Neutral Lat Pulldown
Back, Biceps, Abs
Initiate the movement by pulling your elbows toward your hips and avoid leaning back excessively.
Skull Crusher
Triceps
Keep your elbows pinned in place and move only your forearms to maximize triceps tension.
Why this order
The workout begins with heavy barbell compounds to maximize motor unit recruitment and metabolic demand. We then transition to handle-based supersets to maintain a high heart rate through opposing movement patterns, finally using isolation work to fully exhaust the muscles and maximize the afterburn effect.
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 barbell movements?
Start with Tonal's suggested weight. Because we are targeting fat loss with higher volume, if you cannot maintain the rep range, use the weight dial to decrease the load by 10% while keeping the pace high.
Should I use any of Tonal's dynamic weight modes?
For the Barbell Bench Press, consider turning on 'Chains' to increase the intensity at the top of the movement, which helps keep the heart rate elevated for the fat loss goal.
How often should I perform this specific workout?
For best results in a fat loss phase, perform this session 2 times per week with at least 48 hours of rest between sessions to allow for muscle recovery.
Can I skip the single-arm work?
No, the unilateral movements like the Single Arm Row are crucial for core stability and correcting muscle imbalances, which increases total caloric expenditure during the workout.