A Complete Guide To Metabolic Workout And How To Do It
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Ever heard about metabolic workout? If not, this is high time you learn about this revolutionary weight management workout hack in current times. Where most weight loss diet, workouts, and fitness hacks fail to deliver the result you are aiming to achieve, metabolic workouts does that in a very short time. You might be surprised to learn that this super effective workout is also super easy to perform and you can practice at your home, without visiting the gym regularly.
Metabolic workout moves are easy to learn and you can find appropriate moves for both men and women. Also, this type of workout is excellent in helping the lower body strengthen and is more of an advanced strengthening training. Today, we will discuss everything about metabolic exercise including, what it is, its effects on training plans, and how to do it. So, without wasting any time, let us begin.
What Is a Metabolic Workout?
A metabolic workout is a special training that combines several high and moderate-intensity exercises. It is designed to burn more calories in small time efficiently. Metabolic workouts are technically circuit training where the performing individual or group moves from one platform to another a variety of moves combined in an exercise.
Metabolic workouts are also popularly known as metabolic resistance training or metabolic conditioning. The workout time of such exercises can vary from one to another. But the average time for metabolic workouts is around 20-30 minutes. Remember, several HIIT metabolic workouts are part of the metabolic training program. However, not all HIIT metabolic workouts fall into it.
How to Do a Metabolic Workout
Metabolic workout is a revolutionary workout program that offers a host of benefits for burning calories, increasing heart rate, strengthening limbs, and building muscle. However, you must perform the moves properly for optimal results and safety.
Here is the step-by-step guide to help you perform proper metabolic workout moves-
– Kettlebell swings – Kettlebell swinging is a part of ballistic exercise that includes a Kettlebell and an explosive movement. You can perform kettlebell swings by holding the kettlebell in both hands while keeping your feet and shoulders wide apart. To begin with, keep your back flat and grab kettlebells by hinging on the hips. Now, use a swing move and swing the kettlebells up to your shoulders.
– Mountain climbers – Mountain climbers is a type of bodyweight exercise that helps to activate the muscles of your entire body. Do mountain climbers by keeping yourself on the high plank pose with your hands and shoulders wide apart under you. Keep your upper and lower body in a straight line while activating your core. Lift your right leg under your body and towards your chest and put it down to its original place on the floor. Do the same with your left leg and repeat by changing the sides with every move.
– Burpees – Burpees is also a full-body workout movement that includes all the major parts of your body including, the delta, abs, glutes, hamstrings, and quads. Perform Burpees by changing your position from standing to squads and kicking your legs back to get to the plank position. At the end, you must stand and jump off before you move to repeat the same. It is one of the easy at-home workout moves that anyone can try.
– Renegade rows – Renegade row is a metabolic conditioning exercise also known as an advanced version of rows. You can perform this by holding your body in the plank position with one hand and lifting the dumbbell with the other hand. Renegade rows is a full body exercise that activates your body core and helps you build upper body muscles.
– Jump squats – Jump squad is an advanced version of traditional squads as it adds a jumping move to the old squad workout. It is a plyometric exercise and one of the most suitable metabolic workouts for women. You can perform jump squads by leaping at the end of every squad to the top.
– Skater jumps- Skater jump is also a plyometric exercise that you can perform by standing on your feet and hips wide apart. Do a lateral jump movement while extending the right foot and jump side-wise. Along with it swing your right hand in front of your body and left hand behind your body with a speedy skater movement. Repeat the same with the other leg too.
– Dumbbell step-ups – Dumbbell step-ups can effectively improve the stability and strength of your lower body. It can also tone legs. Stand on an elevated platform and grasp dumbbells. After that bring your back straight up. Put your right leg on an elevated platform, and push through it to lift your body. Step down using your left leg. Repeat the process with your left leg.
– Lateral lunges – For lateral lunges hinge your right knee while extending your left leg. Lower yourself on your right leg while keeping your upper body aligned and back straight. After reaching the bottom, rise in a standing position by pressing into your right foot.
– Close-grip push-ups – Get yourself into a high plank position by placing your palms on the floor (some inches apart from each other). Lower your body on the ground while keeping your legs and back in a straight line. After that push back in the former high plank position.
Effects of Doing Metabolic Workouts
You have already learned about metabolic workouts for women and men. It is time to know about the effect of these exercises on your body. Meta workouts are beneficial in more than one way. Here are some positive effects of metabolic exercise training.
– Build muscle
Building muscle is a beneficial effect of metabolic exercises. Metabolic training helps to build muscle mass in the back, posterior, arms, and chest. These workouts target muscles in both the upper and lower body and are a great way to build body muscles.
– Efficient, full-body workout
Metabolic workouts are also called circuit training exercises that include various compound movements. This is helpful for a full-body workout as people move from one workout station to practice a range of compound exercises including body-weight training, resistance training, and cardio to name a few.
– Burn fat post-workout
Metabolic workouts also create a (post-exercise oxygen consumption) EPOC or after-burn effect on the body. This increases the metabolic rate in the body by using oxygen post-training even while resting. Burning excess fat efficiently can also reduce your weight.
Metabolic Training Plans
Metabolic workouts are a great way to increase metabolism. But you should strictly follow training plans for metabolic exercises for best results.
– Beginner
Beginners have a simple metabolic exercises training plan with 3 sets of exercises. You should exercise for 15 seconds for each set and take 15 seconds of rest between the sets. You need at least 20-30 minutes for this training plan.
– Intermediate
If you have basic experience in metabolic exercises, you can your training plan to the next level. In intermediate training plans, you need 36 minutes every day for 3 sets of exercises. Exercise for 45 minutes (for each set) and take 15 seconds of rest between the sets (with a total of 90 seconds of rest).
– Advanced
Pro exercisers can increase the pace of the training plan and level up the challenge. In the advanced training plan, you can practice each set for 60 seconds including 90 seconds of total result. You would require 40 minutes daily for this advanced-level training plan.
FAQ’s
– Is metabolic training the same as HIIT?
Several metabolic workouts fall under HIIT or high-intensity interval training and are included in the HIIT training program. This type of workout involves both high and moderate-intensity exercise movement. However, you must remember that not all metabolic exercise moves are HIIT.
– What are the 3 key elements of a metabolic strength workout?
Like strength training, metabolic workouts also have 3 key elements that make the workout more effective. These three elements are called three CS. Circuits – several exercise moves performed back-to-back; combination- stacking various moves into one repetition; complexes – that includes a group of exercises with more than one repeat.
– Are metabolic workouts real?
Yes, of course! Metabolic conditioning or metabolic workouts are real and offer various benefits from increasing heart rate, strengthening body muscles, and increasing calorie-burning rates. Also, metabolic workouts are easy to perform for both men and women. In addition, this type of strength training is also easy and often does not require heavy workout materials.
Summary
A metabolic workout is a type of strength training that helps to boost your physical fitness. It is a revolutionary workout that effectively works and delivers results in very short time.
Metabolic exercise moves are easy to perform and combine multiple high and moderate-intensity exercise moves that boost your physical fitness goals in a short time. Above, we have covered everything about metabolic workouts and how to do it properly.
