Interval Training is huge these days! It seems like everyone is switching from boring steady state cardio to the more fun, more intense interval training. Interval training has so many benefits that you’d be crazy not to do it! Here are some benefits of Interval Training
- Elevates Your Metabolism
- Boosts HGH Levels
- Reduces Appetite/Cravings
- Releases Stored Fat Cells into the Bloodstream to be burned for energy
- Gets you into killer shape
Weighted Plate Circuit:
Overhead Squats x 8 reps
Swings x 10 reps
One arm Rows x 10 reps
Reverse Lunges with a Twist x 10 reps total (5 per side)
Diagonal Press: x 8 reps per side
rest 30-90 seconds and complete for a total of 5 sets.
Notes:
Start with a 25 lbs plate and eventually build up to a heavier 35 lbs plate. Move from one exercise to the next exercise without resting and without putting the plate down.
When to Perform this Workout?
This workout can either be performed at the end of your regular strength workout or it can be performed as its own workout followed by 15-20 minutes of steady state cardio to burn off additional free fatty acids.
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Great workout , can i do this at the end of my 3 day split workout instead of cardio ?
What’s best this workout or interval cardio ?
Yes you can! Both are great. I like to alternate between intervals one day and resistance intervals another day.
Ty Greg keep up the good work , your workouts really help me out !
Hey Greg! Its me again, I’m loving your videos! quick question, does this workout plan look good: Im gonna do 15-20 minutes of intervals running and resting, and then 15 minutes of low intensity cardio on one day, and then the next do this workout ^ and then 15 minutes of low intensity cardio aswell? alternating every other day but sunday.
Yes! Thats very similar to what I do. Thats awesome. If your feeling like it you can even extend the low intensity cardio up to 20-30 minutes.
Very sweet workout. I can take a weight plate with me in my truck and do this exercise anywhere. Thanks.
Would there be any point in doing this after a workout designed for mass building. Because I want to build some muscle and I’m wondering if I should just focus on that or try to get lean at the same time. Or is that even possible?
Focus on one goal at a time. With that being said this workout won’t interfere with your mass gain goals. But you can just save it for when you want to get shredded.
Excellent idea of using a weight plate!
I never thought of it before and it was right in front of me. Next time instead of looking for a kettle-bell or dumbbell I’ll grab one of these fellas.
Very good video showing how to use great form with flexibility.
Raymond
Hey Greg
It’s ok if i will use the sliced and shredded program for 4 weks along with a good diet and then 2-3 weeks of pump workout and then again the sliced and shredded program ?
Really cool way to use a weighted plate for a workout. Nice full body circuit as well.
Great vid man… So I’m doing the “Visual impact” and am currently on phase II … Would you recommend doing this routine certain days in place of the HIIT that is mentioned? Would it achieve the same results? Thanks!
@Jaz
Yes this can be done in place of HIIT and will have the same effect
Thanks for the quick reply man, keep up the good work
I’ve never tried using a plate. You just gave me a great idea. I’ve been wanting to get something fun to workout with, and the plate will be perfect. Thank you for this workout suggestion, I am going to try it.
Hey Greg, today i started your 2s1s-diet, can’t wait for it being in a shape like you are!
1.? when i finish the 2 weeks of no carbs in my diet, can i start doing HIIT? or just when start using carbs everyday?
2.? when i use no carbs and do your workout A,B,C use as much weight as i can?
3.? whats the name of your exercise equipment with the barbell?
sorry for my bad english
!
@Mateusz.
The shake and salad diet is not a no carb diet. There are definitely carbs but just no starchy carbs. You can do HIIT from the beginning if you’d like.
can i do running first then this ?
Yes!
Hi Greg , can I do these resistance intervals during a low carb diet 3/4 times a week to preserve muscle mass?
Did fasting from yesterday nite dinner…. Tried this workout today… Dint have the courage or stamina for the 5th set….
I could feel the fat dripping off me….!!!
Great workout bro…. Thanks….
Hot DAMN is he hot
Well thanks Alicia!