Quick Metabolic Workout!

QUICK METABOLIC WORKOUT

A few weeks ago I was really strapped for time and knew I wasn’t going to get to the gym. I had just had my rest days, so another rest day was no option. However, why do we need a lot of time to get a good, hard intense workout in? Truth is…we don’t! So I embarked on a metabolic training adventure!

            Metabolic workouts are designed to use multiple muscle groups increasing your cardiovascular capacity strengthening our lungs and heart improving endurance. Meanwhile, using multiple muscle groups in workouts also increase the amount of energy the body needs to fuel your muscles, burning more calories. But wait, not only does it burn calories while you’re doing your workout, metabolic training elevates your hormonal profile for fat loss and metabolism. This increases our Metabolic Rate (calories we burn at rest) and allows up to burn calories from workouts you did up to two days before, this is called the “after burn”. Our bodies use calories to get back to its original state.

            Metabolic training is intense, therefore giving yourself the required amount of rest your body needs is extremely important. Keeping nutrition well balanced, stretching regularly and getting a good sleep of a night time, all contribute to how well or not well our bodies recover.

WORKOUT

Do all exercises and reps with very minimal rest between exercises and 1 min rest between rounds

1. Squats 20 reps
2. Push-ups 12 reps
3. Side Lunges 10 reps each side
4. High Knees 30 reps
5. Jump Squats 10 reps
6. Mountain Climbers 30 reps
7. Diamond Push-ups 6 reps
8. Extenders (squat, extend onto toes activating the calves) 10 reps
9. Skiing (Ski side to side, keep core strong, maintain stability, low and balanced) 20 reps

I look forward to hearing how you go!! 

Justin McMillin

4 U Body Fitness Mobile Personal Training Specialist