Metabolic Workout Routines 101: Achieve Your Desired Body

Metabolic Workouts Routines 101: Achieve Your Desired Body

Last Updated on June, 2023

The metabolic workout routine is well-known for its toughness and effectiveness. It’s great for burning calories and getting rid of fat stores.

Despite being challenging, it’s not impossible to follow! 

That’s why, In this article, I will share everything about the metabolic workout that you should know! 

Also, you’ll get a list of 45+ exercises that you won’t find anywhere over the internet! 

So, let’s get into it. 

What Is The Metabolic Workout Routine?

The metabolic workouts routine is made with many exercises. 

These exercises help to burn calories during and after (BOTH) workouts. Metabolic workouts are great for fat burning and muscle gain. 

Related: Best Metabolic Weight Loss Program Reviews & Buyer’s Guide

The metabolic training workout is quite popular. It doesn’t take a lot of time.

But it burns more calories than cardio sessions and strength training. The metabolic workout also helps burn fat faster and build muscle.

Metabolic Training You Can Follow: Both Upper Body And Lower Body

Well, there are no specific exercises you have to follow.

You can also customize (PLAN) as you want. You can add exercises for circuit training, which is known as metabolic circuit training. (1)

There is a common misconception about circuit training. Which is, circuit training with equipment is more effective than no equipment training. 

Well, it’s a business strategy of many training institutes and gyms. 

BUT, it’s completely wrong! 

Circuit exercise can be both effective with or without equipment if you do it right. Here is an in-depth list of exercises you can follow to understand better. 

Worth reading: Natalie Jill fitness 7 day jumpstart reviews

No Equipment Exercises For Upper Body And Lower Body

Women on Plank

No worries if you are down because you cannot afford a gym or equipment!

Here are 20+ exercises you can perform WITHOUT ANY EQUIPMENT. Trust me, no equipment exercise can be as effective as exercise with equipment.

  • Pushup
  • Jumping jacks 
  • Squat 
  • Hands on step mountain climbers 
  • Jump Squats
  • Burpees 
  • Switch Jump Lunges
  • Speed Skaters
  • Scissor Power Switch
  • Open Knee Tucks
  • Semicircle Mountain Climbers
  • Side to Side Push-Ups
  • Sprinter sit ups
  • Dead-Stop Pushup
  • Levitating Lunge
  • Bulgarian Split Squat
  • Bear walkout
  • Long Jump to Backward Hop
  • Skip and Scoop
  • Breakdancing 
  • Skater Leaps

Metabolic Training Workout With Equipments


Basically, metabolic training doesn’t need a lot of equipment.

Even if you have a dumbbell, you can do most of the exercises. But, if you have access to a gym, you can take advantage of this. 

So, here is a list of activities that need equipment.

  • Overhand Grip
  • Wood choppers
  • Renegade Row
  • Squat press (with dumbbell)
  • Dumbell Step-Ups
  • kettlebell swings
  • Dumbell Step-Ups
  • Overhead squat with medicine ball
  • Dumbbell snatch
  • Dumbbell thruster 
  • Dumbbell bent over row
  • Dumbbell Squats
  • Romanian Deadlift
  • Ball back extension
  • Ball crunch
  • Standing Cable Row
  • Goblet squat to overhead press
  • Side Plank Lateral Raise
  • Single Arm dumbbell swing 
  • Dumbbell complex 
  • Dumbbell ground and pound
  • Split squat with dumbbell lateral raise
  • Dumbbell discus rotation/throw 
  • Dumbbell King Kong
  • Levitating Lunge
  • DB Pullover Bridge
  • Bent Over Row and Curl with DB

So, here are another 25+ exercises performed with equipment. 

As you can see, most of them need dumbbells. Now, you have a long list of 48 exercises. It’s easier to create your compound movements list out of this. 

Still, if you are stunned, you can check my workout routine down below!

My Metabolic Workout Routine

Meme About Metabolic Workout Routine

Earlier, I focused more on cardio. But I also wanted to build muscle. But I wasn’t so sure about my body’s capacity. 

That’s why, I tried the metabolic workout on my regular cardio day. That’s when I found out my energy systems weren’t capable enough. 

After that, I started following:

  • Cardio days for 3 days a week 
  • Metabolic workout for 3 days a week 
  • Rest for 1 day 

So, here is one of the metabolic exercise routines that I followed: 

Push ups (45 seconds) 

Rest (15 seconds) 

Jumping Jacks (30 seconds)

Rest 15 seconds 

Mountain climbers (45 seconds)

Rest 15 seconds 

Dumbbell Squats (30 seconds)

Rest 15 seconds

Burpees (30 seconds) 

Rest 15 seconds 

Wood Choppers (45 seconds) 

Rest 15 seconds 

Squats (45 seconds) 

All paired set training will be counted as 1 set.

After one set was done, I took rest intervals for 2-2.5 minutes. I repeat these sets at least 3-4 times. Between the exercises, take 15 seconds (minimal rest) or 30 seconds of rest (maximum).

Also, warm up before starting. (2)

How Does Metabolic Training Help You to Achieve Your Desired Body?

Man Fitness Body

Metabolic training is a great (and SMARTEST) way to lose weight faster. 

Whether it’s losing excess fat or gaining more muscle, the high intensity training program is perfect. 

In this program, you’ll do sets of many exercises where many muscle groups will be used. 

Basically, metabolic training is more like combo training. It’s a combination of aerobic exercise and resistance training. (3)

Unlike traditional resistance training, it’s more focused on compound exercises. So that you can: 

  • Build muscle faster 
  • Improves muscle growth
  • Burn more calories 
  • Use multiple muscle groups at the same time
  • Increase production of growth hormone aka testosterone. 

Unlike its name, metabolic workout training is no less than MILITARY TRAINING.

That’s why many call it ‘exercise until puke‘ and ‘exercise until your lips turn white.

Recommended to read: The metabolic typing diet

Still, Why Do People Prefer Metabolic Training?

Women Tired of Workout

People prefer metabolic training because it’s excellent for your overall health. It also promotes higher calorie burn while exercising and later as well. 

With metabolic training, you can burn more than 600 calories! 

While exercising and more while resting. That’s why, despite being challenging, people prefer to follow it.

However, it’s not going to be that tough/impossible for you to follow. Only if you can plan the routine correctly.

Advantages and Disadvantages of Metabolic Resistance Training

Advantages Of MRT

Well, there are many benefits of metabolic resistance training available. However, here are some benefits you should know:

Uses many muscle groups (because of massive compound movements)
Combination of compound exercises
High-intensity exercise
It Burns a lot of calories (600 and more)
Burn calories when you rest
Improves cardiovascular health 
Increases growth hormone (testosterone)
Promotes lipolysis hormone and improves hormone profile (promotes fat loss)
Post-exercise oxygen consumption (causes muscle damage in a good way)
Increases metabolic rate
Build more muscle and improves muscle strength

Disadvantages Of MRT

Well, there are some negative effects of metabolic training as well. Which are:

Super difficult (Demotivating at the beginning)
Needs A LOT of energy and motivation.
Make you feel exhausted (you may pass out as well) 
You may get injured (if you start difficult)

Things You Should Consider Before Getting Started With Metabolic Resistance Training 

For burning more calories and boosting metabolism, the metabolic workout is excellent. But the high intensity workout needs more energy, and it’s super tricky. That’s why you need to be STRATEGIC for metabolic training.

Also, there are two things you should have:

  • Energy (a lot). (4)
  • Motivation. (5)

Besides this, there are a few things you should consider: 

  • Start slow and slowly move to the advance
  • If it feels like you are passing out or going to puke then STOP
  • Be consistent (DON’T GIVE UP)
  • Change duration, exercise and resistance according to your need
  • Drink plenty of water 
  • Eat healthy 
  • Try to have a meal after 1 hour of exercising
  • Warm up for 5 mins (at least) before metabolic workout

As you can see, you’ll do many exercises with a few seconds of rest. It’ll level up your muscular endurance level. But at the beginning, it’ll be tough.

That’s why, I recommend you consult with a doctor before getting started. 

Related: Metabolic Workout For Women

Difference Between Traditional Weight Training and Metabolic Training

There are several differences between traditional weight training and metabolic training. The main difference is traditional weight training focuses on one muscle at a time. 

Whereas metabolic workout focuses on more than one muscle group at a time.

Also, while doing traditional weight training

  • You complete a set
  • Take a rest
  • Repeat!

But metabolic training is exceptional. You can only take a few seconds of rest and then move to another form of exercise. 

Final Words

I won’t lie to you; metabolic training is tough

But if you look at the result and calorie burn, it is worth it. I know, in the beginning, you may feel like giving up. That’s why I have shared an extensive list of exercises for you.

Plan your routine wisely and choose exercises you are comfortable with. This way you’ll be able to continue. 




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Linda Walter
I’m a fitness trainer and a health coach. My GOAL is to empower everyone to live a healthier life even after passing their prime. You can find more about me here.

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