Week #2: Free Metabolic Workout

Over 60 people joined us online for last week’s metabolic workout. In fact, one blog subscriber wrote me back and wanted to share her experience with me.

Here’s a snippet from that email:

“Being someone who is accustomed to an hour-long workout, I wasn’t expecting much of a challenge from this 20 minute workout. I quickly found out how wrong I was. It was a challenging workout that quickly got my heart rate going and kept it there. I love that it was easily adaptable to my fitness level and that it only took me 20 minutes to get in a killer workout that left my arms quivering. This workout will definitely be going into my rotation. I can’t wait to see what next week brings.”
– From an email subscriber 

Thank you so much for the feedback.

 

CHANGING 1 HOUR WORKOUTS TO 20 MINUTE WORKOUTS – HOW IS THAT MORE EFFECTIVE?

Like this subscriber, I too used to think I could not get an effective workout in only 20 minutes (at home) when I was used to 1-hour workouts at the gym.

I mean, longer workouts in a state of the art fitness facility HAVE to be better than shorter workouts in my home, right?

Last week, I shared how making the change to shorter metabolic workouts enabled me to see MORE changes to my physique.

 

I achieved better results for a couple of reasons:

  • 1) I was able to workout more frequently and consistently. It was easier to pop in the other room any time of day, grab dumbbells and my stability ball and workout for 20 minutes with my daughters around, instead of spending almost 2 hours driving to and from the gym, dropping my girls off in the daycare and, of course, the time it took for the actual workout on the gym floor.

AND

  • 2) The science behind this type of training enhanced the results I was able to achieve during my workout time.

This week I wanted to educate more about reason #2, the science of WHY these types of workouts are so effective. Knowledge is power, and the more we understand how our bodies respond to certain types of exercise, the more we are in control of our health and physique.

 

THE SCIENCE BEHIND THESE 20 MINUTE WORKOUTS

I touched on this briefly with last week’s review of the #3ETraining guidelines.

As a reminder, 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.

Without getting too technical, these workouts are effective for fat loss due to their high intensity, which force you to work hard through each movement. The higher the intensity the greater the metabolic impact. We also incorporate many large muscle groups in these exercises, as well as total body movements during the workouts which burn more calories, strengthen the whole body and enable us to drop body fat at a faster rate.

In addition, these workouts produce EPOC (Excess Post-Exercise Oxygen Consumption). You may have heard the term, “after-burn,” and this is similar. EPOC is a measurably increased rate of oxygen intake following strenuous activity intended to erase the body’s “oxygen deficit.” This will enable you to stay in fat-buring mode hours after your workout is complete!

My favorite part about these workouts is they can be customized for any fitness level, like my subscriber wrote above. YOU build in your rests when you need them (see the video introduction for more on this).

With that in mind…

 

HERE’S THE WEEK #2 WORKOUT

This week we are building off the foundation we started last week. We are adding one more move to the circuit (Dumbbell Squats). We are doing this in preparation for next week when we will be modifying the circuits a lot more.

To Perform This Workout:

Warm-up with at least 5 minutes of active stretching, walking, etc

CIRCUIT: Set a timer and complete as many rounds as possible in 20 minutes – do not take planned rest periods, but rest when you need to 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. (NEW): DUMBBELL SQUATS – 12 times (you may also do without dumbbells, if necessary)
  • 4. 1-Leg Push-ups – 12 times (6 reps each leg). You may also 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)
  • 5. Plank Jacks – 12x

Cool Down with stretching

IF YOU DIDN’T SEE THIS VIDEO LAST WEEK, WATCH THIS SHORT INTRODUCTION TO THESE WORKOUTS FIRST:

VIDEO DEMONSTRATION OF THE 5 EXERCISES THIS WEEK. 

Next week we are going to switch things up with the circuits. Stay tuned!

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.