FAT-BURNING WORKOUT WITH NOTHING BUT A WEIGHT PLATE

You don’t need to spend hours on a t readmill to burn belly fat. Training at a  high intensity using weig hts and short rest periods is vastly more effective. ‘All you need is a weight plate and 15 minutes,’ says Steve  Kowalenko, acoach at W10 Performance (w10performance.com), who created this minimalist complex. Just pick up a weight plate and perform all six moves back to back without setting it down. Add it to the end of one of your currentsessions as a finisher, using the table opposite to create a four-week plan. ‘You’ll be using most of your body’smuscle mass, so you’ll keep torching fat long after you’ve finished,’ Kowalenko says. Now that’s service.

1. TRUCK DRIVER

Hold a weight plate at chest height with both arms outstretched. Rotate the plate as far as you can to the left as if turning a steering wheel, then to the right to complete one rep.

2. CLEAN AND PRESS

Bend your legs and lower the weight pl ate to shin height. Then, keeping your chest up and your back straight, drive up, bringingthe plate up and pressing it overhead.

3. OVERHEAD LUNGE

With the plate overhead, take a big step forward. Lower until your back knee is just off the floor, keeping your knee in line with your foot, then drive back up. Repeat with the other leg to complete one rep. Alternate sides.

4. AROUND THE WORLD

From standing, hold the plate at head height. Keeping your core tight and head still, circle it around your head in one direction, then go back in the other direction to return to the start and complete one rep.

5. JUMP SQUAT

Holding the plate toyo ur chest, lower in toa squat, then drive up powerfully throughyour heels so that you leave the g round. Bend your legs to soften your landing and continue straight into the next rep.

6. LUNGE WITH ROTATION

Hold the plate in front of your chest with your arms bent. Take a big step forwards with one leg. As you lower your back knee, rotate your torso to the same side as your leading leg. Reverse the move to the start and repeat on the other leg to complete one rep. Keep alternating sides.

THE PLAN

Repeat this workout tow or three times a week, aiming to use weight you can complete the whole complex with so you don't have to put it down.

WEEK 1

Sets 3 Reps 6

Rest 90sec

WEEK 2

Sets 3 Reps 8

Rest 90sec

WEEK 3

Sets 3 Reps 10

Rest 60sec

WEEK 4

Sets 4 Reps 10

Rest 60sec