If you’re short on time but still want to fit in an effective training session—especially if your goal is fat loss—metabolic resistance training (MRT) is tough to beat. With this training style, the goal is to maximize caloric expenditure while also increasing your metabolic rate.
MRT works by heightening the metabolic “cost” of exercise. And the energy your body expends returning to normal and repairing your body after exercise is heightened too. Both good things when you’re trying to reduce body fat and increasing your lean mass.
MRT workouts can involve supersets, circuits, low rest periods between exercises and compound movements that involve more than one muscle group. It almost always packs a double-punch of aerobic and anaerobic work, breaking down the barriers between traditional weight training and cardio training.
Try it with this circuit-based workout using multiple sets with very short rest periods in between. Perform the first exercise at the number of reps listed, rest for 15 seconds, then repeat that exercise five more times, always resting 15 seconds in between. Continue with the next exercise until you’ve done each one six times. It should take you about 35 minutes to complete the workout, including your warm up.
Remember, you can decrease the number of times you repeat the exercise or increase the rest periods between each exercise if you need to modify the workout for your level.
See the instructions on how to complete each move below. Download a PDF copy of the workout.
Questions? Send me an email!
Learn How to Do the Exercises
Get more great workouts like this one.