Week #1: Free Metabolic Workout

Have you tried metabolic workouts?

I’ll never forget when I first heard about metabolic workouts. I had been doing various other workouts for years. First, I started with cardio only: I was a distance runner. After a knee injury left me unable to continue running, I found strength training and fell in love with it. At that point, I was learning how to sculpt my body and I felt really strong for the first time ever. I usually started my workouts with weight lifting and ended with cardio on the elliptical. It was a great routine and I loved my gym time.

Serenity!

Most days I was in the gym well over an hour!

Then life got busy. I had my twin daughters who did NOT want to spend hours in the gym daycare (could I blame them?), I didn’t want them in there that long either! Honestly, I had other things to do, but my fitness was still important to me.

Then I heard about metabolic workouts. In the Metabolic Conditioning model, you are able to workout so the weight training portion becomes a cardio workout too. You get the biggest bang for your buck in the shortest amount of time. You can be effective in reaching your fat loss and toning goals, but you are also efficient so you can get other stuff done.

 

CHANGING 1 HOUR WORKOUTS TO MY 20 MINUTE METABOLIC WORKOUTS 

So I started playing around with this concept and ended up creating really efficient workouts in a short amount of time – 20 MINUTES!  In addition, I cancelled my gym membership and moved all my workouts to my home. I got some dumbbells and a stability ball and I was set! No more driving to the gym, gym fees or contracts. I could also workout any time of day I wanted.

You know what happened next?

I actually started to see better results in my physique by REDUCING my workout time and working out at home! My daughters could be with me and I was more consistent getting in regular workouts. I knew I didn’t have to dedicate a full hour to my exercise routine, which was great for motivation.

Freedom!

 

NO MORE GUILT WITH SHORT METABOLIC WORKOUTS

We sometimes feel guilty if we skip our workouts, don’t we? We sometimes feel guilty if our workouts aren’t long…”Oh, 10-20 minutes won’t make the same impact of an hour workout.”

I get that completely because it’s common for us to feel longer MUST be better! Instead I learned the opposite can be true. It was then I developed what I call #3ETraining.

#3ETRAINING:

  • Effective
  • Efficient
  • Enjoyable

If my workouts follow the 3E’s, then I know I’m on the right track!

With that in mind…

 

HERE’S THE WEEK #1 WORKOUT

First, warm-up your body for 5 minutes wth active stretching or walking.

CIRCUIT: Next, set a timer and complete as many rounds as possible in 20 minutes. Do not take planned rest periods, but rest when necessary in between exercises.

You will need a moderately-sized set of dumbbells. I purchased mine relatively cheap from Target and they were well worth the investment!

  • 1. Reverse Lunge with Bicep Curl (Alternate Legs), option for forward lunge – 12 times
  • 2. Bent Over Row with Triceps Kickback – 12 times
  • 3. 1-Leg Push-ups – 12 times (6 reps each leg). You may do push-ups on your knees, 12 times or wall push-ups (12x) – push-ups against a wall (pick which the variation best for your current fitness level)
  • 4. Plank Jacks – 12x

Finally, cool down with stretching

Here’s video demonstrations of all the exercises! Enjoy!

WATCH THIS SHORT INTRODUCTION TO THESE METABOLIC WORKOUTS FIRST:

HERE’S THE VIDEO DEMONSTRATION OF THE 4 EXERCISES THIS WEEK. WE WILL BUILD OFF OF THESE EXERCISES IN THE WEEK #2 WORKOUT

p.s. Like what you just read? Have you downloaded my latest freebie, “Busy Woman’s Workout Guide?” It comes with 7 free workouts, nutrition coaching and more. Get it HERE.