A metabolic workout involves doing an intense routine that combines cardiovascular and strength exercises. If you want to design an effective workout that activates your metabolism take note of some of the tips.
Some elements of the metabolic workout have a lot in common with a HIIT workout. With metabolic training you use intense effort in a prolonged way and not in the form of intervals.
Our aim of this is to accelerate the basal metabolism itself, to increase the burning of calories and fat. Activation that takes place not only while you exercise, but also once the session is over. The idea is to raise the post-training oxygen consumption (EPOC). These metabolic training workouts activate the cardiovascular system and the body musculature.
How to do your metabolic workout
A metabolic workout can utilise a range of different exercises and equipment. This may be why you have heard of different forms of training focused on engaging your metabolism. Some of these include:
- metcon workout
- metabolic resistance training
- metabolic strength training
- metabolic stress training
This way a metabolic workout is a complete and dynamic way of training, using a variety of exercises and speed. These tips are key to getting the most of your efforts. You will improve your endurance and agility while losing weight and gaining tone.
1. Time counts
When planning metabolic workouts be aware of the duration of each exercise. To give you an idea of this;
- push ups for 30 seconds
- rest 15 seconds
- sit ups 30 seconds
- rest 15 seconds
The whole workout is generally between 20-30 minutes, with rest between each intense activity.
You can, for example, design your own by program. Try 1 minute for each exercise and resting another 60-90 seconds between each of them. Or complete a specific number of repetitions in the shortest time.
Ideally you’d have 5-6 exercises in a circuit. Plan to run through that set 2-3 times in a single gym session with a longer break after each set. Combine that with a 5 minute warm-up and cool-down and you’ve got a very thorough workout for your metabolism.
2. Variety of exercises is key
When creating a metabolic workout you need to to combine a variety of multi-joint exercises. You want your whole body activated. Keep a balance of cardio and strength training movements and control your heart rate. Your maximum heart rate should not drop below 60% at any time during training and you should try to reach 80-85% with some exercises.
Some exercises to consider might be:
- jump squats
- mountain climbers
- box jumps
- kettlebell swings
- cable flys.
3. Include gym equipment for training
Increase the benefits from all your efforts is to add weight and resistance. This will help you to keep making steady improvements to avoid a plateau in your gains.
Think about using gym equipment like:
- kettle bells
- elastic resistance bands, or
- battle ropes (rope training)
You could also look at equipment like exercise bikes and treadmills.
4. Moderate the weight and respect the breaks
When doing strength exercises it is important not to overdo the weight. This is not a muscle building workout. Remember also to to control the minutes of rest between exercises. Rest should allow you a minimum recovery but that not decrease or disrupt the rhythm achieved. Make sure that your heart rate does not drop below 130-120 during recoveries, and if so, shorten the breaks or increase the intensity.
Where do you start with your metabolic workout?
As basic exercises that any metabolic training should have, the following stand out:
- Burgees (jump + plank)
- Squat (you can do it with a jump to increase the effort)
- Climber Steps (Mountain Climbers)
- Push-ups (recommended to do them combined with a side plank)
- Dumbbell Row
- Dead weight
If you don’t know where to start, a good example is:
- 10 repetitions of 3 of these exercises,
- with 1 minute breaks in between,
- and complete your metabolic training 8-10 times.
Remember that you should not do this type of training in consecutive days. It is best to get started with the supervision of a qualified personal trainer. To get the best results a guide can help you learn the correct technique and intensity. Not to mention how to help yourself recover. Your body needs at least 24-48 hours for the recovery process and to allow your metabolism to burn calories and fat.