Metabolic Workout: How to Do a Metabolic Workout

A metabolic workout, also known as metabolic conditioning or metabolic resistance training, is a workout designed to more efficiently burn energy using a combination of high-intensity and moderate-intensity exercises. Metabolic workouts are typically circuit training workouts where an individual (or group) moves from one workout station to the next to perform a variety of compound exercises. Though times vary, they are typically twenty-minute workouts. Many HIIT (high-intensity interval training) workouts are forms of metabolic training programs; however, not all HIIT workouts fall into this category.

There are several effects that result from practicing metabolic workouts regularly.

1. 1. Build muscle: Metabolic workouts target muscles in the upper body and lower body, typically helping build muscle mass in the arms, chest, back, and posterior chain.
2. 2. Efficient, full-body workout: Metabolic training programs involve practicing compound movements that combine elements of cardio, weight training, bodyweight training, and resistance training. Most metabolic workouts are considered circuit training workouts, in which exercisers move from one workout station to the next to quickly practice a variety of compound exercises.
3. 3. Burn fat post-workout: Metabolic exercises are designed to trigger an "afterburn" effect. The scientific term for this effect is post-exercise oxygen consumption (EPOC). Oxygen burns body fat. Metabolic workouts employ compound exercises to raise your metabolic rate during and after your workout. While resting, your body uses oxygen to burn fat—hence the term, "afterburn."

Consider practicing these exercises as part of your metabolic training plan.

1. 1. Kettlebell swings: A kettlebell swing is a ballistic exercise that uses an explosive movement and a kettlebell. Perform kettlebell swings by standing over a kettlebell with your feet shoulder-width apart. While keeping your back flat, hinge your hips and grab the kettlebell with both hands. Swing the kettlebell up to shoulder height in front of your body.
2. 2. Mountain climbers: A mountain climber is a bodyweight exercise that activates muscles throughout your body. Perform mountain climbers by getting into a high plank position with your hands shoulder-width apart beneath you. Activate your core to keep your upper body and lower body formed in a straight line. Lift your right knee under your body toward your chest before lowering your right foot back to its placement on the floor. Repeat this movement with your left knee, alternating sides with each repetition.
3. 3. Burpees: A burpee is a full-body exercise that works most of the major muscle groups in your body, including the abs, glutes, quads, delts, and hamstrings. Burpees are performed by moving from a standing position to a squat position, then kicking your legs back and getting into a plank position. At the end of each repetition, you stand and jump off the ground before moving on to the next rep.
4. 4. Renegade rows: The renegade row is an advanced row variation characterized by holding your body in a plank position with one hand while lifting a dumbbell with the other hand. Renegade rows are full-body exercises that simultaneously activate core muscles like the obliques, back muscles like the rhomboids, and arm muscles like the triceps. With proper form, renegade rows can develop upper body strength while improving balance and stabilization.
5. 5. Jump squats: A jump squat is a plyometric exercise (a jump-training exercise) that adds a jumping motion to a traditional squat. Jump squats are bodyweight exercises characterized by leaping directly upwards at the top of the movement. With proper form, jump squats can be a great way to burn calories and improve strength in both your upper body and lower body.
6. 6. Skater jumps: Skater jumps, also known as single-leg skater jumps, are a plyometric exercise. Perform the skater jump exercise by standing with your feet hip-width apart. Make a lateral jump movement by extending your right foot and jumping to the side. Swing your right arm in front of your body and your left arm behind with a speed skater movement. Land softly on your right foot and repeat this movement with the opposite leg, jumping side-to-side for the desired number of repetitions.
7. 7. Dumbbell step-ups: Perform dumbbell step-ups by grabbing a pair of dumbbells, and standing in front of an elevated, knee-height surface like a plyometric box or bench. Place your right foot on top of the elevated surface and push through your right leg to lift your body up onto it. Step down slowly with your left leg and perform the next repetition leading with your left foot.
8. 8. Lateral lunges: Practice lateral lunges by moving your left foot out to your side, extending your left leg as you hinge your right knee. Keep your upper body aligned and your back straight as you lower yourself with your right leg. Once at the bottom of the movement, press into your right foot and raise to a standing position once again.
9. 9. Plank jacks: Perform plank jacks by starting in a high plank position with your hands shoulder-width apart beneath you. Keep your upper body and lower body in a straight line as you jump your feet out and back. Plank jacks are a total-body home workout, activating your lower back muscles, leg muscles, arm muscles, and core muscles simultaneously.
10. 10. Close-grip push-ups: Perform close-grip push-ups by placing your palms a few inches apart on the floor and holding yourself in a high plank position. While keeping your back and legs in a straight line, lower your body toward the floor, then push back up to the starting position.

There are several ways to practice a metabolic workout. We'll break it down by fitness level to help get you started.

1. 1. Beginner: Set aside time for about a 20-minute workout. Practice exercises for 15 seconds at a time, followed by 15 seconds of rest. Complete three sets with 60 seconds of rest between each set.
2. 2. Intermediate: For those with more exercise experience, up the challenge level a bit. Practice exercises for 45 seconds, followed by 15 seconds of rest. Complete three sets with 90 seconds of rest between each set.
3. 3. Advanced: Advanced exercisers can level up their workout by practicing exercises for 60 seconds, followed by 15 seconds of rest. Complete three sets with 90 seconds of rest between each set.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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