Metabolic training has become a popular workout trend for its ability to torch calories, rev up your metabolism, and promote fat burning. This beginner’s guide explains everything you need to know about metabolic workouts – what they are, how they boost fat burning, their benefits, how to structure metabolic training sessions, effective metabolic exercises, and how to incorporate them into your routine.
What Are Metabolic Workouts and How Do They Burn Fat?
Metabolic workouts refer to fast-paced circuit training routines that combine bursts of high-intensity exercises with short rest periods. This training style spikes your heart rate and keeps it elevated to boost calorie burn. The variety of full-body moves hit all your major muscle groups with little downtime.
By constantly challenging your body with little recovery between sets, metabolic training promotes excess post-exercise oxygen consumption (EPOC). This is the increased metabolic rate you experience for hours after your workout. This “afterburn effect” torches additional calories and fat compared to steady-state cardio at the same intensity level.
Top Benefits of Incorporating Metabolic Training
Dedicated metabolic training sessions provide many performance and physique benefits:
- Increased calorie burn and fat loss, especially belly fat
- Improved cardiovascular endurance
- More muscle definition and toning
- A faster metabolism and fat-burning after your workout
- Quicker workouts than steady-state cardio
- Greater resistance to fatigue
- Variety to bust through plateaus
How to Structure Your Metabolic Workouts
When planning metabolic circuits, aim for:
- Multi-joint exercises hitting major muscle groups
- High-intensity bursts of work lasting 30-60 seconds
- Minimal rest between sets to keep heart rate up
- 3-5 minute high-intensity intervals
- Total workout duration of 20-30 minutes
READ ALSO: 7 Skincare Tips To Follow Before And After Each Workout Session
Sample Metabolic Workout Circuits
Some sample metabolic workout formats include:
- Classic EMOM: Choose 6-8 exercises and do 1 minute of work for each move, completing all in a circuit.
- Tabata: Do 20 seconds of hard work followed by 10 seconds of rest for 8 total rounds.
- Cardio intervals: Alternate 3-5 minutes of cardio like sprinting, rowing, or jumping rope with 1 minute of bodyweight moves like push-ups and squat jumps.
- Density training: Choose 6-8 exercises and complete as many rounds as possible in 20 minutes.
Top Exercises to Include in Metabolic Circuits
The best metabolic workout exercises are full-body, multi-joint moves like:
- Squats
- Lunges
- Push-ups
- Kettlebell swings
- Burpees
- Mountain climbers
- Plyo jumps like tuck jumps
This allows you to tax your muscles while elevating your heart rate for maximum burn.
How Often to Do Metabolic Workouts
Aim to incorporate dedicated metabolic training 2-3 times per week, with at least a day of recovery in between sessions. Add these high-intensity routines to your regular strength training and cardio for accelerated results.
The Takeaway: Metabolic Workouts Increase Fat Burn
In summary, metabolic training featuring circuits of high-intensity full-body moves with minimal rest will take your calorie burn and fat loss to the next level. The EPOC effect will keep you burning calories for hours after you leave the gym. Add these efficient metabolic workouts into your program 2-3 times weekly for amplified results.
In other related article, Metabolic Workouts for Women: The Best Fat Burning Exercises and Circuits
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