A BUSY GYM means limited options when it comes to prime-time training, but if you can commandeer a plate, then you have all you need to work your body from head to toe and burn a ton of fat and calories.
The key to this mega-burn is peripheral heart action training, a time- and space-efficient way to train that alternates between upper- and lower-body muscle groups. By forcing the blood supply to alternate between muscles with the greatest distance from each other, the heart has to work much harder, even when doing movements that aren’t typically that demanding (i.e. biceps curls as opposed to squats). This shunting process means your heart rate stays elevated during the workout, resulting in improved aerobic capacity and endurance while incinerating calories.
Set yourself up with a 10kg plate and find some space to move. Do one round of the eight-move circuit without resting, then rest up to three minutes before hitting it again. For an even greater challenge, try holding onto the plate even during your rest periods — it sounds easy, but it’s a real challenge! Go through the workout up to five times, decreasing your reps as indicated in the chart with each round as you fatigue.
Get the full workout in Oxygen Magazine Australia | Issue 80. On sale 15th October 2015