My regular workout program consists of 3 weight training sessions per week when I am in a building phase and when in a dieting phase I like to add in 1-2 additional ‘metabolic workout’ sessions to assist with my fat loss. In past years I have used traditional cardio such as the treadmill or bike but have never found it to be as enjoyable or effective as metabolic workouts.

What are metabolic workouts?

Using resistance such as weights or your bodyweight to perform a group of exercises back to back without rest and repeating this for the desired number of rounds. I like to start with 3 rounds and build up to 6 or so over time. The goal of these workouts is not to use maximum loads, but instead to bring up your heat rate and use these workouts to burn calories just like traditional cardio.

I choose these workouts over traditional cardio because it allows me to burn more calories in a shorter time, allows me to challenge myself, are more enjoyable and also add extra volume to working my entire body.

Can metabolic workouts replace my normal cardio?

Yes, that is what they are for. They will burn off extra calories just like cardio does as well as improve your cardiovascular conditioning.

Can metabolic workouts replace regular weight training sessions?

No, these are not to replace weight-training sessions where you use heavier loads to build your body or to maintain muscle when dieting, but are to be used as a fat loss tool when trying to lose fat.

Will metabolic workouts burn fat?

Yes you will burn additional fat if your diet is in check and you’re in a calorie deficit (burning more calories than you consume). These workouts will increase that deficit and increase your weekly fat loss progress. Remember that you cannot out train a bad diet so ensure this is addressed first before worrying about what exercise you should be doing.

Example 1

*Perform these 5 exercises back to back with no rest

20 kettlebell swings

20 pushups (when I get stuck I go to my knees to finish)

20 box jumps

20 barbell clean and presses

20 bodyweight squats

*Rest 2 minutes then repeat for desired number of rounds

Example 2

*Perform these 5 exercises back to back with no rest

20 band assisted pullups

20 deadlifts

20 step ups

20 dumbbell bench press

20 medicine ball slams

*Rest 2 minutes then repeat for desired number of rounds

Notes

*Each round will take 3-5 minutes depending on your conditioning level

*I would start with 3-4 rounds to begin with and time how long you take

*Your goal over time should be either to complete the same workout in less time

or to increase the number of rounds you do

*Remember use light-moderate weights