Intense Full Body Weighted Plate Workout that will Melt Away Body Fat


Benefits of Interval Training

Interval Training is huge these days! It seems like everyone is switching from boring steady state cardio to the more fun, more intense interval training. Interval training has so many benefits that you’d be crazy not to do it! Benefits include:

  • Elevates Your Metabolism
  • Boosts HGH Levels
  • Reduces Appetite/Cravings
  • Releases Stored Fat Cells into the Bloodstream to be burned for energy
  • Gets you into killer shape
Now when it comes to intervals most people stick to cardio equipment. This is a great way to perform intervals but it’s not the only way. In fact one of my favorite ways to perform intervals is with weights. These are called Resistance Intervals. You can do them with barbells, dumbbells, kettlebells or even a weighted plate. Check out one of my favorite resistance interval routines with a weighted plate. 


Weighted Plate Circuit:

Overhead Squats x 8 reps

Swings x 10 reps

One arm Rows x 10 reps

Reverse Lunges with a Twist x 10 reps total (5 per side)

Diagonal Press: x 8 reps per side

rest 30-90 seconds and complete for a total of 5 sets.


Start with a 25 lbs plate and eventually build up to a heavier 35 lbs plate. Move from one exercise to the next exercise without resting and without putting the plate down.

When to Perform this Workout?

This workout can either be performed at the end of your regular strength workout or it can be performed as its own workout followed by 15-20 minutes of steady state cardio to burn off additional free fatty acids.