Upper Body Fat Loss Workout - 60min Intermediate
This high intensity upper body session uses supersets to keep your heart rate elevated and maximize caloric burn. By pairing opposing muscle groups, you will build lean muscle while maintaining the pace necessary for fat loss. This workout is perfect for intermediate lifters wanting a comprehensive and efficient handle only experience.
Intermediate lifters who want to improve body composition and metabolic conditioning without spending hours in the gym. It is ideal for busy professionals who prefer the efficiency of handle only workouts on Tonal.
Equipment
Workout Plan
Rest 30-45s between exercises within a superset, and 60s between completed blocks to maintain a high metabolic demand.
Bench Press
Chest, Triceps, Abs
Focus on a controlled negative to maximize the digital weight resistance against your chest.
Bent Over Row
Back, Biceps, Abs
Keep your spine neutral and squeeze your shoulder blades together as you pull the handles toward your hips.
Standing Incline Press
Shoulders, Chest, Triceps
Press at an upward angle to target the upper chest while resisting the Tonal pull on the way down.
Reverse Fly
Back, Shoulders
Keep a slight bend in your elbows and focus on the back of the shoulders rather than using momentum.
Biceps Curl
Biceps, Forearms
Turn on Tonal’s Burnout mode if you struggle to complete the final reps of the set with good form.
Triceps Kickback
Triceps
Pin your elbows to your sides and use the handles to extend fully, squeezing the triceps at the top.
Lateral Raise
Shoulders
Lead with your elbows and maintain a steady tempo to keep the cables from snapping back.
Suitcase March
Obliques
Resist the Tonal lateral pull by keeping your torso upright and your core tight throughout the march.
Neutral Lat Pulldown
Back, Biceps, Abs
Engage your lats by pulling the handles down toward your ribcage while keeping your core braced.
Standing Overhead Press
Shoulders, Triceps
Maintain a stable base and use Tonal’s constant tension to keep your shoulders engaged through the entire lockout.
Why this order
The workout follows a compound to isolation progression, starting with heavy push pull pairings to recruit maximum muscle fiber. We then transition into higher rep accessories and a metabolic core finisher to drive the fat loss stimulus while minimizing Tonal arm adjustments by staying with handles.
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 know if I am lifting heavy enough for fat loss?
Tonal will automatically adjust your weight based on your strength score, but aim for the last two reps of every set to feel very challenging while maintaining strict form.
Can I use the Bar instead of Handles for the Bench Press?
This program is specifically designed for Handles to allow for a greater range of motion and unilateral stabilization, which increases core engagement and caloric burn.
Why are the rest periods so short?
Minimal rest periods of 30-45 seconds are intentional for fat loss goals to keep your heart rate high and increase the overall metabolic cost of the session.