A metabolic workout is a type of exercise routine designed to boost your metabolism and increase calorie burn. The goal is to continue burning calories long after the workout is over through a process called excess post-exercise oxygen consumption (EPOC). Some examples of metabolic workouts include:
High Intensity Interval Training (HIIT)
HIIT workouts involve short bursts of intense exercise alternated with periods of rest or lower intensity exercise. This type of interval training gets your heart rate up and increases EPOC. An example HIIT workout could include:
- 30 seconds of high knees
- 30 seconds of rest
- 30 seconds of jumping jacks
- 30 seconds of rest
- 30 seconds of burpees
- 30 seconds of rest
Repeat for 10-15 minutes total. The short duration but high intensity spikes your metabolism and keeps it elevated after the workout.
Circuit Training
Circuit training involves moving from one exercise to the next with minimal rest in between. Keeping rest periods short keeps your heart rate up. An example circuit workout:
| Exercise | Duration |
|---|---|
| Jumping jacks | 30 seconds |
| Bodyweight squats | 30 seconds |
| Push-ups | 30 seconds |
| Plank | 30 seconds |
| Rest | 30 seconds |
Repeat for a total of 3-5 rounds.
Tabata
Tabata is a form of HIIT that follows a specific 20/10 interval pattern. You do an exercise at maximum effort for 20 seconds, rest for 10 seconds, then repeat. An example Tabata workout:
| Interval | Exercise | Duration |
|---|---|---|
| 1 | Jump squats | 20 seconds |
| 1 | Rest | 10 seconds |
| 2 | Mountain climbers | 20 seconds |
| 2 | Rest | 10 seconds |
| 3 | Push-ups | 20 seconds |
| 3 | Rest | 10 seconds |
| 4 | Plank jacks | 20 seconds |
| 4 | Rest | 10 seconds |
Complete 4-8 Tabata rounds total. The work-to-rest ratio spikes metabolism.
AMRAP
AMRAP stands for “As Many Rounds (or Reps) As Possible.” For this workout, you choose several exercises and perform as many rounds as you can within a set time frame, like 20-30 minutes. For example:
| Exercise | Reps |
|---|---|
| Burpees | 10 |
| Bodyweight squats | 15 |
| Push-ups | 20 |
| Sit-ups | 15 |
Complete as many full rounds as possible in 20 minutes, resting only when needed between exercises. The fast pace and effort required boosts metabolism.
Compound Movements
Compound exercises work multiple muscle groups at once, accelerating calorie burn. Examples of compound moves include:
- Burpees
- Squats
- Lunges
- Push-ups
- Pull-ups
- Deadlifts
- Overhead shoulder press
Build a metabolic workout using primarily compound moves performed with minimal rest between sets and exercises. For example:
| Exercise | Sets | Reps |
|---|---|---|
| Squats | 3 | 10 |
| Push-ups | 3 | 10 |
| Walking lunges | 3 | 10 each leg |
| Pull-ups | 3 | Max reps |
Minimize rest to 60 seconds or less between sets and exercises.
EMOM
EMOM stands for “Every Minute On the Minute.” Choose an exercise or set of exercises to perform each minute. For example:
| Minute | Exercise |
|---|---|
| 1 | 10 push-ups |
| 2 | 15 bodyweight squats |
| 3 | 20 jumping jacks |
| 4 | 10 push-ups |
| 5 | 15 bodyweight squats |
Continue the pattern for 10-20 minutes. The timed structure keeps your heart rate elevated throughout.
Conclusion
In summary, metabolic workouts like HIIT, circuits, Tabata, AMRAP, compound movements, and EMOM are designed to rev up your metabolism and increase calorie burn. They feature short bursts of high intensity exercise, full body compound moves, and minimal rest periods. By pushing yourself and keeping your heart rate up, you’ll torch calories not just during the workout but for hours afterwards.