How to Supercharge Your Fitness with a Metabolic Workout

Jefit App
8 min readOct 23, 2023

This metabolic workout guide is your sturdy bridge from where you are now to where you’ve always dreamt of being in your fitness journey. Even if you’ve never attempted a burpee, bear crawl, or any high-intensity move before, this is the beacon of knowledge (and motivation) you’ve been seeking.

Welcome to a comprehensive funnel of expertise designed to potentially springboard your fitness level from ‘meh’ to ‘marvelous’, enabling you to not only sculpt your physique but also fundamentally boost your overall health and well-being. It contains:

  • Identifying workouts that resonate with you and understanding your body’s unique demands
  • Investigating the vast ocean of metabolic training workouts and determining what’ll make your routine stand out and effective
  • Efficiently sifting through the vast online fitness advice and simplifying what works
  • Curating workouts that are not only effective but also exhilaratingly fun

We serve over a 12 million-member community, crafting custom workouts, and this article will focus on finding a metabolic workout tailored to you. So, are you pumped to turn that enthusiasm into some real, metabolism-boosting, fitness game-changing action?

The U.S. — heck, the whole world — is no stranger to metabolic woes. The numbers pre-pandemic were disheartening, with a staggering 88 percent of Americans living with some form of metabolic disease. A condition that doesn’t just stay on the surface, but indeed starts its journey from within.

Metabolic workouts, also known as metabolic training exercises, have revolutionized fitness training. They are high-intensity, time-efficient training methods that focus on compound and plyometric movements to boost metabolism and improve overall fitness. Most workouts are composed of circuit training workouts that involve a variety of compound exercises, allowing you to move from one station to the next and get an effective workout in just 20 minutes.

These workouts, specifically metabolic resistance training, aim to work both your upper body and lower body leading to better calorie burn, muscle growth, naturally lower blood sugar, and improve cardiovascular capacity. As a result, you can get the same results as strength training, moderate-intensity cardio, or circuit training — but in a fraction of the time.

Several distinct types of metabolic workouts can enrich your fitness routine, each with its own advantages and challenges. Some of the most effective metabolic workouts include:

  • Circuit training
  • HIIT (High-Intensity Interval Training)
  • Tabata
  • EMOM (Every Minute on the Minute)
  • AMRAP (As Many Rounds As Possible)

As an example, HIIT, or High-Intensity Interval Training, has proven to be a powerful metabolic workout that capitalizes on the afterburn effect or excess post-exercise oxygen consumption (EPOC).

This means you can continue to burn additional calories even after your workout, making HIIT an incredibly efficient metabolic workout, improving metabolic biomarkers, and avoiding weight gain. Who doesn’t want that?

Integrating a metabolic training plan into your fitness regimen brings multiple benefits, including better calorie burn, accelerated muscle growth, and increased cardiovascular capacity.

Quicker Calorie Burn: Metabolic workouts ignite an afterburn effect, elevating calorie burn during and up to 24 hours post-exercise. Incorporating resistance exercises like squats and lunges, they also build lean muscle, boosting your resting metabolic rate and overall calorie burn.

Rapid Muscle Growth: Targeting large muscle groups and leveraging compound exercises, metabolic workouts induce growth hormone release. This, in turn, propels muscle growth, burns significant calories, and accelerates your path to fitness goals.

Enhanced Cardiovascular Health: Through high-intensity routines that keep your heart rate elevated, metabolic training boosts your cardiovascular capacity by improving circulation, lowering resting heart rate, and enhancing the overall function of your cardiovascular system.

Now that you see the power, let’s create a power packed plan. Designing a metabolic workout plan involves selecting the right exercises, designing a circuit, and progressing over time to maintain effectiveness. By tailoring your workout plan to your specific needs and fitness goals, you can optimize your results and make the most of your time in the gym. So, let’s dive into how you can create your own metabolic training plan that pays dividends.

Selecting the Right Exercises

Choosing appropriate exercises is the initial step toward devising your best metabolic workout regimen. Since most metabolic workouts now are all about maximizing calorie burn and muscle growth, it’s important to choose compound exercises that target multiple muscle groups for maximum results.

Examples of compound exercises include:

All of these exercises engage multiple muscle groups and joints, leading to a greater recruitment of muscle fibers, a higher calorie burn during the workout, and an increased metabolic rate post-workout. In addition to compound exercises, it’s also crucial to include some plyometric exercises in your metabolic workout routine.

Plyometrics are high-intensity, explosive movements that help improve power, speed, and agility. Examples of plyometric exercises include box jumps, jump squats, and burpees. By incorporating a mix of compound and plyometric exercises into your metabolic workout plan, you can ensure a well-rounded, full-body workout that targets all major muscle groups and delivers maximum results.

Designing a Circuit

After choosing the suitable exercises, we can construct a circuit that targets the desired muscle groups while sustaining workout intensity. A well-designed metabolic workout circuit involves:

  • Alternating between muscle groups and exercises
  • Ensuring that each muscle group can recover while another is being worked
  • Keeping your heart rate elevated and your muscles engaged
  • Maximizing calorie burn and muscle growth

To design an effective circuit, start by selecting 4–6 exercises that target different muscle groups and arrange them in an order that allows for alternating between upper body, lower body, and core exercises. For example, you might choose a circuit that includes:

  • Push-ups
  • Jump squats
  • Kettlebell swings
  • Mountain climbers
  • Medicine ball slams

Perform each exercise for a set amount of time (e.g., 30–60 seconds), followed by a short rest period (e.g., 15–30 seconds) before moving on to the next exercise. Repeat the circuit 2–3 times for a complete metabolic workout.

Progressing Over Time

Just like any program, it’s vital for your metabolic training to evolve over time to reap the benefits. There are several ways to progress your metabolic workouts:

  • Increase the duration of each exercise
  • Add more exercises to your circuit
  • Increase the resistance (e.g., using heavier weights or adding resistance bands)

Another way to progress your metabolic workouts is by incorporating compound movements and modifying the exercises themselves. For example, you might start with standard push-ups, shoulder width apart, and progress to decline push-ups or plyometric push-ups as you become stronger. Similarly, you could progress from basic squats to jump squats or pistol squats for added challenges. By continually adjusting and progressing your metabolic workout plan, you can ensure that your body continues to adapt, grow, and improve, helping you reach your fitness goals faster.

Top 7 Full Body Metabolic Exercises for Maximum Results

Ready to supercharge your fitness routine to maximize calorie burn? Here are the top 7 metabolic exercises for maximum results:

  1. Burpees
  2. Kettlebell swings
  3. Box jumps
  4. Medicine ball slams
  5. Jump squats
  6. Push-ups
  7. Mountain climbers

These exercises target multiple muscle groups, ensuring overall body strength, boosting your metabolism, and providing an intense, full-body workout that will leave you feeling stronger and more energized. Incorporate these exercises into your metabolic workout plan and watch your fitness level soar!

It doesn’t matter where you are with your fitness level; metabolic workouts can be customized to align with your unique needs and objectives.

Beginner Modifications

As a beginner, it’s important to start with building a strong foundation and prevent injury. Some beginner modifications may include reducing the intensity of exercises, using lighter weights, or performing fewer repetitions. As you become more comfortable with the exercises and build your strength and endurance, you can gradually increase the intensity of your workouts and progress to more advanced exercises, including moderate-intensity exercises.

For those with some experience, an intermediate workout can help push your fitness to new heights. Some strategies for increasing the challenge of your metabolic workouts include increasing the weight or resistance, adding plyometric elements to exercises, or reducing rest periods between sets.

Advanced Variations

If you’re a seasoned fitness enthusiast seeking to elevate your workout regimen, advanced variations of metabolic workouts can provide the extra challenge you need. This may include:

  • Combining exercises for a more complex movement
  • Increasing resistance or weight
  • Incorporating more challenging exercises, such as unilateral movements or exercises on unstable surfaces

By challenging your body with advanced variations, you can continue to progress and reach new fitness heights. Push harder, go further! Incorporating more strenuous exercises in your training session, or even adding a weighted walk, not only challenges your endurance but also significantly improves your cardiovascular health, making your heart stronger and more efficient.

Staying Safe and Injury-Free

While metabolic workouts offer remarkable benefits, it’s paramount to prioritize safety and avoid injuries throughout your fitness journey. Ensure success with strong principles:

Proper Technique and Form

Maintaining proper form and technique throughout your workout is crucial for preventing injuries and ensuring that you’re effectively engaging the targeted muscles. By focusing on form, you can optimize the efficiency and effectiveness of your workout, allowing for maximum calorie burn and metabolic conditioning.

Make sure to master the basics of each exercise before increasing speed, weight, or volume to reduce the risk of injury and get the most out of your metabolic workout.

Warm-Up and Cool-Down

Warming up before a workout is essential for achieving optimal performance and reducing the risk of injury. A proper warm-up increases blood flow to the muscles heightens the body’s metabolic rate, and prepares the cardiovascular system for physical activity. Aim for a 5 to 10-minute warm-up that includes dynamic stretches and slow, controlled movements targeting all major muscle groups.

Similarly, cooling down after a metabolic workout is crucial for promoting post-exercise recovery and reducing tight muscles. A cool-down routine should include static stretches targeting major muscle groups, as well as slow, controlled movements to gradually reduce heart rate and blood pressure.

Rest and Recovery

Allowing for sufficient rest and recovery between workouts is essential to prevent overtraining and promote muscle growth. Overtraining can lead to a plateau in progress, increased risk of injury, and decreased immune function. It’s generally recommended to take a rest day in between metabolic workouts for optimal muscle recovery and injury prevention.

An injury can quickly derail your progress, so by prioritizing rest and recovery, you can build a strong foundation for long-term success in your fitness journey.

Seek Expert Guidance for Maximum Results

While this guide provides a thorough introduction to metabolic workouts, there’s always room for growth, adaptation, and fine-tuning. To truly maximize the benefits of metabolic training, seeking expertise can be pivotal. The Trainer Academy experts offer in-depth insights, practice tests, and tailored advice to elevate your training regimen. By aligning with seasoned professionals, you ensure that your metabolic workouts are not only effective but also safe and sustainable.

Unleash the Potential

Step into a world where your fitness routine isn’t just a checklist but a powerhouse of transformation! Metabolic workouts, renowned for their potency and time efficiency, aren’t just workouts; they’re your ticket to jump-starting your metabolism and sculpting your journey toward those fitness milestones.

With a touch of personalized coaching, understand the profound science behind these workouts, envelop yourself in potent exercises, and craft a regimen that’s uniquely yours. Let’s not dabble in the ordinary; supercharge your fitness and be the best you, starting today!

Stay Strong Together

The Jefit app comes equipped with an advanced, customizable workout planner and training log. The app also has ability to track data, offer audio cues, and has a feature to share workouts with friends. Take advantage of Jefit’s exercise database for your strength workouts. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals.

Originally published at https://www.jefit.com on October 23, 2023.

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Jefit App

A mobile fitness app for Android & iOS devices that manages & tracks your workout. More than 10 million downloads. Michael Wood, CSCS, is the Content Manager.