Plate Swing Core and Fat Loss Workout

This workout is essentially upper body interval training done using a cross-swing movement.

I prefer to use plates with handles in them because of the thinner profile of the plates, but you can use dumbbells or kettlebells as well (same overall concept).

I'm using 45's here, but you can use whatever weight is appropriate for you.

You're going to do a set of 20 swings, followed by 15 seconds rest, followed by another set of 20 swings, then 15 seconds rest. Keep going until you've done 100 swings (or however many swings you want to do).

This is the ratio I used...you can absolutely play with the parameters (e.g. fewer or more swings and shorter or longer rest). The overall interval concept is the same.

This workout can be as short or as long as you want, depending on how many overall swings you do. You can use it as a warm-up or you can use it as a finisher (I prefer it as a finisher as it does affect core strength).

Start by grabbing a pair of plates and hold them at your sides. Make sure you've got plenty of room in front of you and behind you so you don't hit anybody or anything.

You can watch the actual movement starting at about the 3 minute mark of the video (click here to go directly there).

Plate Swing Core and Fat Loss Workout Start

Now start swinging both plates - one forward and one backward. The first swing will be shallow, but on the next one, you'll have built up some momentum and you can swing bigger.

Plate Swing Core and Fat Loss Workout Top

At the bottom of each swing, when the plates are beside you, bend your knees a bit (dip).

Plate Swing Core and Fat Loss Workout Bottom

Then use that dip to pop back up and add momentum to the swings.

Plate Swing Core and Fat Loss Workout Top

This brings the legs into the movement to some degree, adding to the overall metabolic effect of the workout.

Plate Swing Core and Fat Loss Workout Bottom

Then just keep going! Each swing up counts as one swing (so it'll be 10 with each hand forward, basically).

Then rest and repeat.

This is a very simple way to get some good cardio training and core training at the same time. It's also going to work the front and rear delts to some degree, especially if you purposefully try and swing as high as you can.

Want more swinging fat-loss workouts? Try 5-3-1 Swing Push-Up Chin Time-Volume Training.

or the 500 Swing Metabolic Monster.

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