Metabolic Workouts to Whip You Into Shape FAST

Metabolic training is probably a term you have come across recently. 2017 has seen metabolic training become pretty popular on the fitness scene. What exactly is metabolic training though?


What does ‘metabolic’mean?

Lets start with the word ‘metabolic’. The dictionary defines the word ‘metabolic’ as ‘the chemical processes by which cells produce the substances and energy needed to sustain life’.


So what does it mean in regards to training and working out?


Metabolic training involves completing a series of structural and compound exercises with little rest in between exercises in an effort to maximize calorie burn and increase metabolic rate during and after the workout. Your metabolic rate is how many calories your body burns at rest, so the point of metabolic training is to increase this rate and maximize fat burn.


Metabolic training is also known as MetCon (metabolic conditioning) this type of training does involve a very high work rate using exercises designed to burn more calories.

What can be achieved

The purpose of metabolic conditioning is also to maximize the efficiency of a particular energy system to perform better in sports or endurance events and/or develop your desired physique which is why many athletes also train using metabolic conditioning.


It’s no walk in the park but if you want to condition your metabolism, fine tune your energy systems and start obliterating that body fat, you need to incorporate metabolic workouts into your exercise schedule.


Try one of these workouts depending on what your goal is…


Metabolic workout for fat loss


If your main goal is fat loss or getting lean then a metabolic workout with a ration of 1:2 should meet your goals. Try performing it a couple of times a week as part of your exercise regime.


Repeat the circuit 3 times in total


Work/rest ratio: 1:2

30 seconds of Burpees

Rest 60 seconds

30 seconds of Squat jumps

Rest 60 seconds

30 seconds of Mountain Climbers


Rest 60 seconds



Metabolic workout for improving endurance


Using metabolic workouts for endurance is tough, but they do build your stamina effectively, which is why you perform all exercises back to back before having a rest. You can perform this routine multiple times a week if you want to.


Repeat the circuit 3 times in total


Work/rest ratio: 4:1

30 seconds of Kettlebell swings

30 seconds of Kettlebell snatch

30 seconds of Clean & press

30 seconds of Barbell push press


Rest 30 seconds



Metabolic workout for improving sporting performance


The work/rest ratio for improving sporting performance is 1:2 because it closely mimics what you would do in a sporting activity. Again, you can perform this workout multiple times a week.


Repeat the circuit 4 times in total.


Work/rest ratio: 1:2

20 seconds of Kettlebell swings

20 seconds of Kettlebell snatch

20 seconds of Clean & press

20 seconds of Barbell push press


Rest 40 seconds


Metabolic workout using dumbbells


This is a great metabolic workout to incorporate resistance to build strength, muscle and burn fat. It’s fun to do and challenging.


Repeat the circuit 4 times in total.


8 rps Dumbbell cleans

8 rps Dumbbell front reverse lunge

8 rps Dumbbell Arnold press

8 rps Dumbell front squat

8 rps Dumbell push press


Rest 2 minutes


Know your goal to work out the rest ratio

The work to rest ratios are very important when it comes to the effectiveness of your metabolic workouts. In order to achieve your desired result you need to stick to the ratios specified for your goals.


Ensure you know what your goal is before you set about completing your metabolic workouts.


If your main aim is to play better in your football team or your track and field sport, you’re better off sticking to the intermediate pathway since it closely mimics the demands of your chosen sport (20 second plays with around 40 second rest).


However, if your goal is to become better at endurance exercise and build your stamina you will benefit from incorporating longer circuits with minimal rest in between exercises. Remember though, the intensity of the set should remain as high as possible throughout the specified work duration.

 Bottom line

Metabolic workouts are tough but the results speak for themselves. Feel free to mix up, swap and change exercises just try to stick to the full body moves as these are very effective.

Personal trainer and professional fitness writer, Betsy has dedicated her life to fitness. Having a career in competitive swimming for ten years she then found her love of weight training and bodybuilding in the gym environments and helps people transform their bodies day by day.
I have to edit them again cos I only have the old version of the bios so bear with me.

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