ALL LEVELS / metabolic strength workout / 12 minutes
Equipment: Dumbbells
Metabolic training is a popular approach and one of our favourites because it maximises calorie burn during and after you work out. This method combines high-intensity and moderate-intensity compound exercises, which engage multiple muscle groups simultaneously.
In this metabolic strength workout, the number of reps will provide an additional challenge, further intensifying the session. This workout has just 3 full-body exercises, to be completed over 5 rounds, with the following rep scheme: 22-16-10-16-22. The main goal is to complete it all in 12 minutes only.
- Plank row
- Curl to shoulder press
- Dumbbell lunges
Ready to get stronger?
WORKOUT SETUP
- 3 exercises
- 22-16-10-16-22 reps
- 5 rounds
- Little to no rest
- 12 minutes total
- Equipment: Dumbbells
WORKOUT EXERCISE LIST
5 rounds
1 – PLANK ROW
22-16-10-16-22 reps
- Assume a pushup position and place your hands on a set of dumbbells.
- Ensure your arms remain fully extended, aligning your hands beneath your shoulders and orienting your palms toward each other.
- Maintain your core engaged, keeping your elbows close to your body, and lift a single dumbbell off the floor.
- As you raise your elbow as high as possible, contract your shoulder blades together.
- Perform the same motion with the opposite arm.
- Continue alternating between arms.
2 – CURL TO SHOULDER PRESS
22-16-10-16-22 reps
- Grab two dumbbells with adequate weight for your fitness level.
- Standing up straight, have the dumbbells resting at your sides with the palms facing inwards.
- Slowly raise your forearms forward until your wrist rests above your elbow.
- Now explosively lock out your arms and raise the dumbbells above your head.
- Hold the position for a second and return to the starting point by reversing the motion.
- Repeat.
3 – DUMBBELL LUNGES
22-16-10-16-22 reps
- Stand tall and hold the dumbbells by your shoulders.
- Step your right leg forward keeping the heel down.
- Raise the heel of the left leg.
- Then, lower the torso until the back knee touches the ground, with a full hip and knee extension.
- Repeat.
Looking for your next challenge after this metabolic strength workout? Find it here:
- 30-min strength EMOM workout
- 35-min chest and triceps workout
- Full-body workout for time
- 20-min pyramid full-body workout
- 30-min full-body bodyweight workout
- 18-min full-body strength workout
- 25-min full-body strength workout
- 20-min glutes workout
- 30-min 100 reps workout
- 21-min EMOM strength workout
- 20-min chest and triceps workout
- 15-min full-body kettlebell workout
- 20-min functional partner workout
