Have you ever wondered what types of workouts burn the most calories? I can save you some time by telling you “Metabolic Workouts” are among the most efficient (and challenging) workouts to help burn the greatest number of calories in the least amount of time. Metabolic Workouts combine exercises that engage different muscle groups, or use different movement patterns with very little rest between sets.
I have to the right (with a summary below) an example of a Metabolic Workout that pairs upper body and lower body movements that is guaranteed to burn a TON of calories. If you’ve read my Efficient Strength Training 101 article series, this workout will help solidify what you’ve learned.
Be warned, this workout is NOT easy. In fact, if I try to shoot for under 10 reps for each exercise during this type of workout, I feel like my life force has been stripped from my body. I just get wiped out. The goal is not to deeply engage the muscle fibers for any particular muscle group, but to engage your entire musculoskeletal system, which helps elevate your metabolism for days.
While this workout is tough, it’s VERY effective and efficient. If you are in decent shape, I think it’s worth trying it out to see if you like this style of strength training, which works great for men and women:
Metabolic Workout Guidelines
Perform 2-3 Sets of each Superset (about 30-45 seconds rest between supersets), shoot for 10-15 reps. A superset pairs two different exercises that should be performed back to back with little, or no rest. Always warm up. For more detail, click the top right image of the report.
Standing Dumbbell Shoulder Press
Incline Dumbbell Bench Press
Single Arm Dumbbell Row
V Up (lying flat on the ground keeping your legs straight, bring your legs off the ground 2 feet and simultaneously crunch up, arms extended, and touch your knees, then back down).
If you are doing this workout at home, just replace the barbell squat with dumbbell squats and you should be fine (dumbbells are at your sides when you squat down, keeping your back straight, head facing forward).
You can do this type of workout 2-3 times per week, and if you still have some energy, you can finish it off with some cardio. You can also try alternating between light/heavy days, where for one workout you shoot for 15 reps on each exercise (light day) then the other day you shoot for 10 reps (heavy day).
If you are brave enough to try this workout (and you are in good enough shape), let me know your thoughts!