How often do you get to the gym only to find that the dumbbells and barbells are all taken? It’s often the case during peak periods, but they’re busy for a reason – for many, it’s the only time they can train, and a lack of training equipment can quickly derail a session. That’s why the experts at our sister brand Men’s Fitness put together this one-kit workout, to help you ensure you’ll never be left twiddling your thumbs again.

All you need is a single weight plate to do the five moves in this total-body muscle-building and fat-burning workout, and the best bit is you can get it done in little more than 20 minutes. Make sure you warm up first with some bodyweight press-ups, squats and lunges and some dynamic stretches, then you’re good to go.

How It Works

This workout has five moves. The first two moves are paired in supersets. Do all reps of move 1A, rest for 10sec, then do all five reps of 1B, then rest for 60sec. Repeat this for four total sets, then move on to exercise 2, which is a straight set. Perform this move as instructed, rest, then repeat. The final two moves are another superset, which follows the same pattern as the first one. Keep your chest up and abs, lower back and glutes engaged throughout to maintain good form.

Pick a weight plate that allows you to perform all the reps with correct form throughout while still providing a challenge.

1A Plate Press-Up

Exercise Tips

Sets 4 Reps 8-10 Rest 10sec

How: With a plate on your upper back, bend your elbows to lower your chest down. Then press back up.

Why: The extra weight increases the difficulty of the move, forcing your muscles to work harder.

Progression: At the bottom of the move pause for two seconds, then press back to the start.

1B One-Leg Plate Row

Sets 4 (two each leg) Reps 8-10 Rest 60sec

How: Hinge forwards at the hips. Raise your back foot and row the plate up to your chest.

Why: It works your back and biceps, while standing on one foot also activates your core more.

Progression: Hold the plate against your chest for a two-count, squeezing your biceps and back.

2 Weight Plate Carry

Sets 4 (two each hand) Time 30sec Rest 60sec

How: Stand tall holding a plate in one hand. Keeping your chest up, walk for 30 seconds. Keep your heels off the floor for the duration of the set to keep your lower abs engaged and work your muscles harder.

Why: It works your grip strength as well as most major muscle groups to raise your heart rate.

Progression: Hold a plate in each hand to increase grip strength and work every muscle harder.

3A Lunge Press

Sets 4 Reps 6 each side (alternating) Rest 10sec

How: Hold the plate and take a big step forward to lunge down while pressing the plate overhead.

Why: This is another total-body move that requires your core to work overtime to stabilse your body.

Progression: Do a double press when at the bottom of the lunge to work your shoulders and core harder.

3B WoodChop

Sets 4 (swap sides each set) Reps 10 Rest 60sec

How: Hold the plate to one side of your body then raise it diagonally, with straight arms.

Why: It works your shoulders as well as your obliques (side abs) to maintain torso stability.

Progression: Once you can do ten reps with ease, increase the rep count by two reps per set.