Metabolic Workout For Women: Exercises To Tone Your Body

Metabolic Workout For Women: Exercises to Tone Your Body

Last Updated on May, 2023

With time, our metabolic rate goes down! Our resting metabolic rate decreases which is why we start gaining weight. 

Now, many say, there is no way out from this trap! Or, you cannot stay fit with age! 

However, it’s completely wrong! 

If you increase your physical activity and change your lifestyle, you can increase your RMR and stay fit. 

High-intensity workouts like metabolic training can help you to burn more fat and improve your muscle mass. 

Workout programs like metabolic workout can help you to burn a lot of calories while exercising and a few more while resting as well. 

In this article, we will share everything you should know about metabolic workout for women and a list of exercises as well. 

So, let’s get started! 

What Is the Metabolic Workout For Women?

The Metabolic workout is a series of exercises that focuses on multiple muscle groups and requires more energy. 

The metabolic workout routines works great for:

  • Fat burning
  • Calorie burning 
  • Boosting metabolism. 

Many prefer metabolic because it doesn’t require much time. A session of 20-30 minutes is all you need. 

Is It Effective For Calorie Burn? 

Yes, metabolic training is super effective for calorie burn. It can help you burn calories during and after the exercise. 


Metabolic training requires more energy (sometimes most) and focuses on multiple core muscles. 

Our metabolic system starts burning calories and converts them into energy that we use while exercising. So, if you want a massive calorie burn, metabolic training is highly effective.

How Can Metabolic Workouts Help Women to Lose Weight Faster?

The bitter truth about metabolism is, our metabolic rate starts dropping with age.

Like we don’t burn more calories while resting as we did as youngsters. That’s why, if you really want to stay healthy, you have to start 

  • Eating healthy
  • Increase physical activity. 

When it comes to physical activity, the metabolic workout is one of the best workout plans you can follow. 

Metabolic training requires more energy, but it doesn’t require much time. 

You can burn up to 600 calories (or even more) during the session with the metabolic workout. 

Also, after a workout, you will burn a few more calories while resting as you did as a youngster. 

So, if you follow the metabolic workout regularly, you will burn more calories and lose weight faster. 

How Can Metabolic Exercises Help You to Boost Your Metabolism? 

Metabolic exercise is a combination of high intensity exercises which burn more calories and improve your increasing muscle mass. 

Metabolic exercise requires a lot of energy and endurance. That’s why, when you exercise hard, your body starts burning after the exercise. 

All these calorie burns increase the metabolic rate and eventually boost your metabolism. (1)

Burning Fewer Calories Vs. Burning More Calories

Woman Doing Exercise

Burning fewer and more calories isn’t the same thing. Those who are quite fit and in shape need to burn fewer calories to stay healthy and in shape. 

On the other hand, burning more calories is essential for overweight people who need to get back in shape. 

For both of them, different diets and workouts are required. For instance, someone overweight needs a different diet and workout plan than the other one. 

Worth reading: What is Metabolic Typing Diet?

Things to Consider Before Following Metabolic Exercises

Metabolic exercise can help you achieve your fitness goal faster (only when you do it right)!

That’s why here I will share a few considerations that you should follow: 

  • Do exercises in proper form. 
  • Warm-up before starting. 
  • While exercising, don’t rush! Slowly get back to the starting position. 
  • Play the foot game right! If you need to put more pressure on the right foot, don’t put pressure on the left foot. 
  • Use a knee cap if your knee hurts or it’s weak. Like I used knee caps for both of my right knees and left knee. 
  • Keep short breaks. 
  • Stay hydrated.
  • Don’t follow cardio and metabolic workout at the same day (at least, not at the beginning).
  • Focus more on core muscles. Select exercises that focus on more muscle groups. 
  • Focus on strength building.
  • Exercise with free weights. 
  • Don’t take too many heavy dumbbells that you cannot handle. 

Metabolic Exercises Women Can Follow For Maximum Calorie Burn

Woman at Gym


Basically, metabolic exercise is a combination of aerobic exercise and strength training exercises. You can do it with and without equipment.

It’s known as compound exercises as well. 

So, here is a list of exercises you can add to your exercise program: 

  • Squat 
  • Pull up
  • Push ups 
  • Planks 
  • Mountain Climbers 
  • Flutter Kicks 
  • Bent-Leg-V-Up
  • Deep Sumo Squat 
  • Dumbbells Squat
  • Dumbbells Hang Power Snatch
  • Reverse Lunge
  • Bicep Curl
  • Lunge 
  • Horizontal Press
  • Hip hinge
  • Burpee 
  • Side plank 
  • Jump squat
  • Renegade Row
  • Bent over Row 
  • Speed skaters
  • Squat and Press 
  • Step ups 
  • Dumbbells Row
  • Single-Leg Bulgarian Split Squat
  • Bench Press 
  • Wood Choppers
  • One Arm Dumbbells Row
  • Low incline with dumbbells 
  • Upward Stretch for shoulders
  • Box Jump 
  • Bulgarian Squat Jump 
  • Stand Arnold Press 

So, these are some of the exercises you can keep in your routine of compound movement. 

Also, you can try aerobic fitness exercises like:

  • Running 
  • Jogging 
  • Walking 
  • Swimming 
  • Cycling 
  • Zumba 
  • Torso and so on. 

So, these are the exercises you should know! Now, choose any 4-5 exercises you are comfortable with and make your own metabolic workout plan! 

Metabolic Exercises I Follow

Metabolic workout

I wanted to increase metabolism and focus more on building muscle.

Also, I followed intermittent fasting and had meals that promote fat burning. As I was already doing so much, I didn’t want to make things more difficult for me. 

That’s why I am comfortable doing it.

So, here is the exercise routine I followed: 

  • Push ups (30 seconds) 

Rest (15 seconds)

  • Mountain climber (30 seconds) 

Rest (15 seconds) 

  • Dumbbells Squats (45 seconds) 

Rest (20 seconds)

  • Box Jump (30 seconds)

Rest (15 seconds) 

  • Side Plank (30 seconds) 

And repeat this whole set 2-3 times after 2 minutes of rest.

Why Did I Choose These Exercises? 

Push Ups: Push up enhances the upper body strength and helps with strengthening lower back and abdominal muscles. (2)

Mountain Climber: mountain climber is a full body exercise. It’s mostly known for burning more fat than many other exercises. 

Dumbbells Squats: Dumbbell squats are great for the core and lower body. It also gives strength to the muscles around the knees and ankles. 

Box Jump: Box jump is one of those exercises where you use your body weight. It’s great for your leg muscles. As a result, it boosts your endurance and improves cardiovascular health. 

Side Planks: Side planks are great for improving your posture and making your back straight. Planks stabilize your deep spinal and reduce the risk of back injury as well.

Recommended to read: Metabolic Cooking Review: All About This Great Recipe Cookbook

Final Words 

Metabolic workouts are great for the human body.

It helps trigger muscle to release growth hormone, which increases muscle mass. However, the metabolic workout is tough. 

That’s why many lose their motivation to continue, but I highly encourage you to stay motivated and stick with the metabolic workout. 

As a result, you’ll see magical transformation faster. 




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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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