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Three Time-Saving, One-Plate AMRAP Workouts

You don’t need a monster-size gym to have a monster-size training session. Here’s how to build muscle with one flat piece of iron in less than 30 minutes.

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  • 30, 20, 10 min.

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Three Time-Saving, One-Plate Workouts
Steve Smith
Three Time-Saving, One-Plate Workouts
Steve Smith

Short on time and short on equipment. Solving this dilemma and getting in a great workout requires two things: creativity and intensity. 

Both are brought to you by Firdose Khan, head trainer at Nine Innovations (ixinnovate.com), a training facility in Houston. 

We asked Khan to design three time-sensitive workouts. The rub? None could use more than a single weight plate—just the type of rudimentary training tool that may be lying around in your  apartment or garage collecting dust.

Khan delivered a trio of routines that are equal parts intense, functional, and physique-enhancing. They all hit every major muscle group, and as for intensity, it’s high. Each of the  workouts utilizes the AMRAP (as many rounds as possible) technique, which means you’ll be challenged to the extreme. So dust off that weight plate and get ready to work.

The Weight Plate Workouts

The following workouts can be done with any size weight plate: 5, 10, 25, 35, or 45 pounds. Choose whichever weight corresponds to your current strength and fitness level. (When in doubt, start light.) Select any one of the three routines and do it as a stand-alone workout, but aim to complete all three over the course of a week if possible—collectively, they train the entire body in such an effective manner that we wouldn’t want you missing out on any of the AMRAPs.

 

Routine

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The 30-Minute Plate Workout

Complete as many rounds as possible (AMRAP) in 30 minutes of the below. Perform the first four exercises as a complex—Perform one rep of each of the four movements in succession to equal one rep of the complex.

Exercise
Equipment
Sets
Reps
Rest

The 20-Minute Plate Workout

Complete as many rounds as possible (AMRAP) in 20 minutes of the following circuit.

Exercise
Equipment
Sets
Reps
Rest
Equipment
Weight Plates
Sets
--
Reps
6
Rest
--
How to
*Decrease rep count by 2 each round. When you reach 2 reps, stay there.
Exercise 9 of 0

Russian Twist

Equipment
Weight Plates
Sets
--
Reps
5/5
Rest
--
**Do 5 reps per side on Russian twists, then 5 reps per side on double twists.

The 10-Minute Plate Workout

Complete as many rounds as possible (AMRAP) in 10 minutes of the following.

Exercise
Equipment
Sets
Reps
Rest
Exercise 11 of 0

Hammer Curl

Equipment
Dumbbells
Sets
--
Reps
15
Rest
--
*With plate
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