I'm a personal trainer and this is my favorite way to finish a workout

Feel the burn with just a weight plate, kettlebell and minimal rest

Woman carrying weight plate in gym
(Image credit: M_a_y_a / Getty Images)

There are plenty of techniques which can cut down the amount of time you spend at the gym, and one of the best is a finisher. These are short routines with minimal rest that develop muscular endurance, improve your cardio fitness and boost your metabolism.

I love the burn I get in my muscles after completing one—it's a sure sign I’ve worked hard. Here is one of my favorite finishers programmed by my personal trainer Will Duru, which targets the back, arms, legs and core. It's a great all-rounder.

Two-move finisher

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This two-move finisher takes around 10 minutes. However, if you’re in a rush you can reduce the number of rounds and reps to suit how long you have. I repeated the circuit five times with no break.

Choose a kettlebell you can press overhead without it feeling too easy, but if you're pressing it upwards with gritted teeth, you've gone too heavy.

1. Plate bent-over row into round the world

Reps: 4

  • Holding a weight plate in both hands, hinge forward at the hips, keeping a flat back and letting your arms hang down.
  • Engage your back and core and pull the plate to your chest, pause, then lower the plate under control.
  • Pull the plate to your chest one more time then lower under control.
  • Push your hips forward to return to standing.
  • Raise the weight plate over one shoulder, round the back of your head and over the other shoulder.
  • Repeat in the opposite direction.

2. Low static lunge with kettlebell press

Reps: 8 each side

  • Stand with a kettlebell resting on your left forearm in front of your left shoulder.
  • Engage your core and step forward with your left foot and bend both knees to lower.
  • Ensure your left knee is directly above your left ankle and your right knee hovers just above the floor.
  • Press the kettlebell overhead, then lower under control.
  • Continue pressing the kettlebell overhead, holding the lunge.
  • Return to standing once you've completed all the reps and repeat on the other side.
Lucy Gornall

Lucy is a freelance journalist specializing in health, fitness and lifestyle. She was previously the Health and Fitness Editor across various women's magazines, including Woman&Home, Woman and Woman’s Own as well as Editor of Feel Good You. She has also previously written for titles including Now, Look, Cosmopolitan, GQ, Red and The Sun. 

She lives and breathes all things fitness; working out every morning with a mix of running, weights, boxing and long walks. Lucy is a Level 3 personal trainer and teaches classes at various London studios. Plus, she's pre- and post-natal trained and helps new mums get back into fitness after the birth of their baby. Lucy claims that good sleep, plenty of food and a healthy gut (seriously, it's an obsession) are the key to maintaining energy and exercising efficiently. Saying this, she's partial to many classes of champagne and tequila on the rocks whilst out with her friends.