People are always looking for ways to be more efficient in their workouts and burn more calories during a in less time. If this is you, then perhaps you should take a look at adding metabolic circuit training into you exercise routine. The days of low slow cardio are coming to an end, people are very busy these days and need ways to maximize calorie burn, strength gains, and fat loss in a short period of time-Enter metabolic training. The beauty of it is that you don’t need a lot of fancy, expensive equipment or a lot of space to get a great workout.
The shortened definition of metabolic training is completing structural and compound exercises with minimal rest between exercises in an effort to maximize calorie burn and increase metabolic rate during and after the workout.
*Here are 3 Reasons why you should be Doing This Today:
1. High Intensity Anerobic Exercise- You will keep your heart rate high and sweat throughout the entire workout by lifting weights (light or heavy, depending on fitness goals) and resting a little as possible between sets.
2. Amazing Calorie Burn + “Afterburn”- If performed at proper intensity, around 500 calories can be torched in a 30 minute workout. Metabolic rate is also increased between 10-25% for up to 48 hours post-workout known as “afterburn”. You are shocking the body by creating an oxygen debt and muscle damage at the same time, which the body needs to repair and recover from hence burning hundreds of extra calories during and post workout.
3. Muscle Confusion- If you have been performing the same workout for the last few years and not seeing desired results you might want to give this a try. Your body has probably adapted to your routine and is no longer challenged. Metabolic workouts challenge the muscles and cardiovascular system in a whole new way, turning you into a fat burning machine!
Here is an example of a beginner metabolic workout you can try right now and does not require any equipment but your own body weight:
*Perform each exercise repeatedly for 30 seconds then rest for 10 seconds and move to the next in the circuit. Once you have completed 1 set of each exercise in the circuit, go back to the beginning and repeat 2 more times.
1. Jump Rope or Jumping Jacks-Fast as you can
2. Alternating Lunge Jumps
3. Push ups
4. Body Weight Squats
This does not mean you have to replace all of your strength workouts with metabolic workouts (your nervous system could not handle that). Instead, start by performing two regular strength workouts and two metabolic workouts each week to switch things up.
Email Michelle@CORE-Condition.com for more information about how to ramp up your workouts and burn more fat with metabolic workouts.
Michelle Roots BA KIN, CSCS, PES