20-Minute One-Plate AMRAP Workout

With all the complicated workout programming these days, there’s something to be said for simplicity — and nothing could be simpler than a single weight plate and a stretch of flat real estate. This workout moves quickly, hitting all your major muscle groups, building cardiovascular endurance, muscular strength and explosive power, burning a ton of calories in the process.

After warming up with some light cardio and dynamic stretching, alternate between pushing a plate for distance and performing a strength move for reps. Use the same plate for all your moves and transition quickly from one exercise to the next, resting one minute between rounds. Complete as many rounds and reps as you can within your 20-minute time cap. Then next time you do the workout, try to push yourself — and the plate — a little harder to beat your previous score.

Plate Push

Place the plate flat on the floor and hold it by the edge. Drop your hips and knees so your shins are parallel with the floor while keeping your core braced and your back and arms straight. Drive through your toes, taking quick, short strides to push the plate forward as fast as possible.

Make it easier: Move slower or choose a lighter plate.

Over-Plate Lateral Jump 

Stand to one side of the plate with your feet hip-width apart. Kick your hips back and drop into a squat, then extend your legs and leap laterally over the plate with both feet, landing lightly on the other side and going right into another squat. Continue, alternating sides.

Make it easier: Step over the plate and perform a squat.

Overhead Sumo Squat 

Hold the plate by the sides and fully extend your arms overhead, elbows by your ears. Stand wider than shoulder width and turn your legs out from the hip. Keeping your back straight and the plate balanced, drop your glutes straight down, tracking your knees over your toes until your thighs come parallel to the floor. Return to start and squeeze your glutes at the top. 

Make it easier: Hold the plate at your chest, elbows bent.

Worm to Push-Up 

Get into a plank with your toes on the plate, core tight. Press down with your toes as you lift your hips up, pulling the plate toward your hands as you pike. Then walk your hands back into a plank and repeat. Complete as many reps as you can of the worm, then perform push-ups to failure. 

Make it easier: Use a lighter plate or put a towel under your toes if the plate is too heavy.

Overhead Walking Lunge

Hold the plate overhead, elbows by your ears. Step forward and bend both knees into a deep lunge until your rear knee touches the ground lightly. Step your feet together and continue, walking forward for reps. 

Make it easier: Hold the plate at your chest and do your lunges stationary.

Move	Distance/Reps
             Plate Push   	50 yards
             Overhead Sumo Squat    	10
             Plate Push   	50 yards
             Thruster   	10
             Plate Push    	50 yards
             Over-Plate Lateral Jump   	10 (each side)
             Plate Push    	50 yards
             Overhead Walking Lunge   	10 (each side)
             Plate Push    	50 yards
             Worm to Push-Up   	To failure
             Plate Push    	50 yards