Great Weight Loss Workout, with One Plate Weight

Great Weight Loss Workout, with One Plate Weight

In order to achieve your goal and get rid of fat deposits, you diligently and conscientiously spend hours and hours in the gym. However, to achieve the desired effect, you may want to try something new. All you need to do these exercises is a plate weight and 15 minutes of free time. In addition, you can conduct this training at home, at a time when it suits you best. We also suggest that you add these exercises to your existing training.

So, let’s look at the suggestions for performing this effective training.


1. Truck driver

Plate Truck Driver

– Hold the weight with both hands, stretched at shoulder height. Turn it to one side as much as you can, as if turning the steering wheel. Then, turn it to the exact opposite side. Lift your chest to reduce the strain on your lower body.

2. Squat and push

 – Bend your knees. Hold the plate weight at ankle height. Rise to an upright position, holding the weight above your head. The biceps should be level with the ears.

3. Step forward 

Step Forward with Plate

– While holding the weight above your head, step forward with one foot. The knee of the protruding leg is level with the foot, and the leg is at a right angle. Return to starting position, repeat with long leg. Actively push the weight upwards, so that the upper back is stable.

4. The weight is in your hands, 

– Next to your head, which is motionless. Move it from one side to the other. To strengthen the muscles of the torso, perform the movements slowly. Returning to the initial state makes one repetition.

5. Jump – squat 

Jump - squat plate

– Hold the barbell on your chest and lower yourself into a squat. Then, abruptly raise your heels and jump. When landing, bend your knees slightly and squat slowly. This way, you did one repetition.

6. Step with rotation

– Grab the weight above the chest, with slightly bent arms. Step forward with one foot. As you lower the knee of the other leg toward the floor, move the torso toward the outstretched leg. Return to the starting position and make a step with a long leg. After that, repeat the torso rotation.

When performing this exercise, squeeze the muscles of the buttocks, in order to stabilize the body.

Training plan

First week – do 3 sets with 6 reps and 9o seconds of rest

Second week – practice 3 sets with 8 repetitions and a break of 90 seconds

Third week – do 3 sets with 10 reps and 60 seconds of rest

Fourth week – do 4 sets of 10 reps and 60 seconds of rest

We suggest that you do these exercises 2 to 3 times a week, with a weight of at least 10 kg.