Say Goodbye to Boring Workouts with Metabolic Training

Table of Contents

Key takeaways

    1. Metabolic training is a type of high-intensity interval training with compound exercises in quick succession to boost metabolism, burn fat, and build muscle.
    2. Metabolic workouts are typically shorter in duration and involve a variety of full-body exercises that use multiple muscle groups at once. Metabolic conditioning on the other hand involves sustained periods of high-intensity exercise and is focused on improving cardiovascular endurance.
    3. The benefits of metabolic training exercises include burning more calories while you work out and at rest, building muscle mass faster, improving cardiovascular endurance, and the ability to be done with minimal equipment.
    4. When executing a metabolic training plan, start slowly, choose the right exercises, use proper form, mix metabolic exercises, and don’t forget to rest.
    5. Research has shown that metabolic resistance training can be effective for spooling up your metabolic rate, improving muscle strength and endurance, boosting metabolism, and burning fat.
    6. If you are totally new to metabolic conditioning and metabolic training, then it’s always a good idea to consult with your trainer or coach before starting any new exercise program.
pencil art saying "boost your metabolism"
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Introduction

Hey there!

Are you looking for a way to mix up your workout routine and get better results? Have you heard of metabolic training?

Metabolic training involves performing high intensity interval training with compound exercises in quick succession.

This type of training is designed to boost your metabolism, burn fat, and build lean muscle mass all at the same time.

It’s different from your typical gym routine, which tends to focus on isolated muscle groups and may involve long periods of rest between sets.

Metabolic training is all about keeping your heart rate up and pushing your body to its limits.

So, what’s a metabolic workout? It’s a type of exercise that combines resistance training and cardio in a way that maximizes calorie burn and boosts your metabolism. These workouts usually involve doing a series of high-intensity, compound movements with minimal rest in between. Examples of exercises that might be included in a metabolic workout include basic bodyweight exercises like burpees, mountain climbers, and jump squats. But very often you will also find weighted exercises like the kettlebell swing in these workouts.

The exercises are chosen because they use multiple muscle groups at once, which increases the intensity of the workout.

Metabolic workout vs metabolic conditioning

You might be wondering how a metabolic workout is different from metabolic conditioning. While the terms are often used interchangeably, they do refer to slightly different types of exercise.

A metabolic workout is shorter and focused on increasing calorie burn and boosting your metabolism through high-intensity, compound movements. These workouts usually last 20-30 minutes.

On the other hand, metabolic conditioning is a longer workout that involves sustained periods of high-intensity exercise, usually lasting 30 minutes or more.

These workouts are designed to improve your overall cardiovascular endurance and may include exercises like running, cycling, and rowing.

fit woman running on treadmill

The benefits of metabolic training

So, why should you try metabolic training? Here are some benefits:

Increase calorie burn while you work out

Because metabolic training is high-intensity and uses multiple muscle groups, your body has to work harder to complete them. This means you’ll be burning more calories during the workout and for a few hours afterward as your body recovers.

Burn more calories at rest

The intensity of these workouts triggers an increase in your resting metabolism, so your body will continue to burn calories at a higher rate even when you’re not actively exercising.

Build more muscle faster

Because metabolic workouts use multiple muscle groups at once, they can help you build muscle faster than traditional workouts that isolate a specific muscle group.

Improve cardiovascular endurance

The high-intensity nature of metabolic workouts can help improve your cardiovascular endurance and overall cardiovascular capacity over time.

Can be done with minimal equipment. Many metabolic workouts can be done using just your bodyweight, although you can add weights or other fitness tools to increase the challenge.

Can be adjusted to any fitness level

The intensity of metabolic workouts can be easily adjusted to fit your fitness level. If you’re new to this type of training, you can start with shorter workouts and gradually increase the intensity and duration.

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How to incorporate metabolic training

So, how can you incorporate metabolic training into your workout routine? Here are some tips:

    1. Start slowly. If you’re new to metabolic training, it’s important to start slowly and gradually increase the intensity and duration of your workouts. You don’t want to burn out or risk injury by jumping in too quickly.
    2. Choose the right exercises. Select exercises that use multiple muscle groups at once and can be adjusted to your fitness level. Some examples include burpees, kettlebell swings, mountain climbers, and squat jumps.
    3. Form is key. Make sure you’re using proper form when doing these exercises to avoid injury and get the most out of your workouts.
    4. Mix it up. Try different types of metabolic workouts to keep things interesting and to challenge your body. You could try a full-body metabolic workout one day, and then focus on upper body or lower body the next. You could also try incorporating different types of equipment, such as dumbbells or a kettlebell, to add variety to your workouts.
    5. Don’t forget to rest. While the goal of metabolic training is to keep your heart rate up, it’s important to remember that rest is an important part of any workout routine. Make sure to include rest time between sets and on non-training days to allow your body to recover and adapt.
resting female athlete

Is metabolic training effective?

So, are metabolic workouts effective? The short answer is yes. There is research to support the effectiveness of metabolic training for improving muscle strength and endurance, boosting metabolism, and burning body fat.

Additionally, many people have reported personal success with this type of training, including improved fitness levels and weight loss results. However, as with any type of exercise, the effectiveness of metabolic workouts can depend on a variety of factors, such as the specific exercises being performed, the intensity of the workouts, and the individual’s diet and overall lifestyle.

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Exercises for metabolic training

There are many exercises that can be included in a metabolic workout, and the best ones for you will depend on your fitness level and goals. Some examples of exercises that may be effective for metabolic workouts include:

Burpees

This full-body exercise involves starting in a standing position, then squatting down and placing your hands on the ground. From there, you’ll kick your feet back into a plank position, do a push-up, and then jump back up to the starting position.

athlete performing a burpee

Kettlebell swings

This exercise involves swinging a kettlebell between your legs and then up to shoulder height. It works multiple muscle groups including your glutes, legs, and back.

man performing a kettlebell swing

Mountain climbers

Starting in a plank position, alternate bringing your knees towards your chest as if you are climbing a mountain. This exercise works your core, shoulders, and legs.

female athlete performing mountain climbers

Squat jumps

Stand with your feet shoulder-width apart, then lower into a squat position and jump up explosively. This exercise works your legs and core.

female athlete doing squat jumps

It’s important to choose exercises that are appropriate for your fitness level and to use proper form to avoid injury.

A personal trainer can help you choose the best exercises for your specific needs and goals.

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How to structure a metabolic workout

The great thing about metabolic workouts is the fact that you can do them anywhere and also without any equipment. So you can even put together your own metabolic workouts – your imagination is the only limiting factor!

Find a good mix of cardio exercises that keep your heart rate up, and strength exercises. 

If you want to give it a try then here is a guideline for creating your own metabolic workouts:

    1. Start with a warm-up. It’s important to warm up before any workout to prepare your body for the activity to come. A simple warm-up could involve some light cardio, such as jogging in place or jumping jacks, followed by some dynamic stretches.
    2. Choose a selection of exercises. Select a mix of exercises that work different muscle groups and incorporate both strength and cardio elements. Aim for a total of 8-12 exercises.
    3. Set the intensity and duration. Determine how long you want your workout to last and how hard you want to push yourself. A typical metabolic workout might involve performing each exercise for 30 seconds to 1 minute, with minimal rest in between. Depending on your fitness level, you might do 3-4 rounds of all the exercises for a total workout time of 20-30 minutes.
    4. Incorporate rest periods. While the goal of metabolic training is to keep your heart rate up, it’s important to include rest periods between sets to allow your body to recover. You might choose to rest for 30 seconds to 1 minute between sets, or you might choose to alternate between upper and lower body exercises to allow for longer rest periods.
    5. Cool down and stretch. After your workout, take a few minutes to cool down with some light cardio and static stretches to help your muscles recover.
athletes doing box jumps

Example workout

Here is an example of a metabolic workout using burpees, push-ups, mountain climbers, sit-ups, and squats:

    1. Warm up: Start with 5 minutes of light cardio (such as jogging in place or jumping jacks) followed by some dynamic stretches (such as leg swings or arm circles).
    2. Burpees: Perform 30 seconds of burpees, resting for 15 seconds afterwards.
    3. Push-ups: Perform 30 seconds of push-ups, resting for 15 seconds afterwards.
    4. Mountain climbers: Perform 30 seconds of mountain climbers, resting for 15 seconds afterwards.
    5. Sit-ups: Perform 30 seconds of sit-ups, resting for 15 seconds afterwards.
    6. Squats: Perform 30 seconds of squats, resting for 15 seconds afterwards.
    7. Repeat the entire circuit 2-3 more times, depending on your fitness level.
    8. Cool down: Finish with 5 minutes of light cardio and static stretches to help your muscles recover.

Remember, it’s important to listen to your body and not push yourself hard but not too hard. If 30 seconds of each exercise is too challenging, you can start with shorter intervals and gradually increase the duration as you become more comfortable.

Alternative Example Workout

A workout with fixed time periods has the advantage of knowing how long the workout will take. The downturn is the fact that many people will cheat on themselves by doing only a minimum of reps within the 30 seconds of our example from above.

If you are one of these people, then it might be a good idea to replace the 30 seconds with a fixed number of repetitions! 

So for example the same workout with a fixed number of reps could look like this:

    1. Warm up: Start with 5 minutes of light cardio (such as jogging in place or jumping jacks) followed by some dynamic stretches (such as leg swings or arm circles).
    2. Burpees: Perform 10 burpees, rest for 15 seconds afterwards.
    3. Push-ups: Perform 10 push-ups, rest for 15 seconds afterwards.
    4. Mountain climbers: Perform 20 mountain climbers, rest for 15 seconds afterwards.
    5. Sit-ups: Perform 20 sit-ups, rest for 15 seconds afterwards.
    6. Squats: Perform 20 squats, rest for 15 seconds afterwards.
    7. Repeat the entire circuit 2-3 more times, depending on your fitness level.
    8. Cool down: Finish with 5 minutes of light cardio and static stretches to help your muscles recover.
athlete stretching

Conclusion

In conclusion, metabolic training can be a great way to mix up your workout routine and get better results.

This type of exercise is high-intensity and involves performing a variety of compound movements that work multiple muscle groups at once.

The benefits of metabolic training include burning more calories while you work out and at rest. You can build muscle faster, improve cardiovascular endurance, and these workouts can be done with minimal equipment.

If you’re interested in trying metabolic training, it’s important to start slowly, choose the right exercises, use proper form, mix exercises, and don’t forget to rest.

Start slowly and gradually increase the intensity and duration of your workouts as you become more comfortable. And don’t forget to have fun with it! Happy training!

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