- Main GoalLose Fat
- Workout TypeFull Body
- Training LevelIntermediate
- Program Duration6 weeks
- Days Per Week3
- Time Per Workout30 minutes
- Equipment RequiredBarbell, Dumbbells, Kettle Bells
- Target Gender Male & Female
- Workout PDF Download Workout
I’ve recently started implementing “metabolic circuit” training into my regular workouts. When done correctly, metabolic circuits are intense, effective and efficient. Metabolic circuit training is a great program to incorporate into your regular training to give your body something completely different from what it’s accustomed to. It’s also a welcome change and a huge fat burner over your typical steady state cardio. I currently do metabolic training one day a week in addition to my regular body part split. On the day that I do my metabolic training I do not do steady state cardio. If I’ve done it right, at the end of the session, my body is completely finished and it’s time to eat, rest and recover.
The number one benefit of metabolic circuit training is that it raises your Excess Post-exercise Oxygen Consumption (EPOC) which means that you will continue to burn more calories after the workout is over. If you’re looking to maximize fat loss, your goal is to increase your EPOC as much as possible so you burn more calories in a given day. The more intense your training (the harder you work), the more you raise your EPOC as your body has to work harder to return to its pre-workout state.
There are a number of ways to raise your EPOC – shorten the rest time between sets, lift heavy weights and add aerobic training. What I particularly love of the Metabolic Circuit is that I can accomplish all three of these things in one very effective and efficient workout. This workout should not take longer than 30 minutes if you’re sticking to the instructed rest intervals. I recommend starting with 2 circuits and building up to the full 3 circuit workout. This workout could be done 3 times a week with adequate rest and proper nutrition. Grab your Gymboss interval timer or be a slave to your watch…whatever works.
The idea here is to complete 3 rounds of the circuit. Each set starts at the top of the minute. Complete the prescribed number of reps and rest the remainder of the minute, starting the next set at the top of the next minute. I’ve laid out two different workouts that you could use. You can play with the exercise selections and substitute your own, but the idea is to have compound exercises.
I call this my “Muscle Girl Cardio” workout. I always wear my heart rate monitor and usually my average heart rate is about 160bpm with a max over 180 if I’m cranking along hard enough. As you can imagine, by the end of the workout, my body is pretty trashed and I’m ready to eat and rest. Make sure you take in a good post workout shake (I like to drink Optimum Nutrition’s 2:1:1) and give your body adequate rest after this intense workout!
|2-Arm Kettlebell Swings (can use dumbbells)||3||10|
|Bent Over Single Arm Dumbbell Row||3||10 (each arm)|
|Repeat this circuit 3 times.|
|Stiff Leg Deadlifts||3||10|
|Bent Over Barbell Row||3||10|
|Repeat this circuit 3 times.|