Workout of the week: 15-min metabolic strength workout

ALL LEVELS / metabolic strength workout / 15 minutes

Equipment: Kettlebell

Metabolic workouts are the fitness trend you don’t want to miss — a mix of cardio and strength that cranks up your calorie burn during your workout and keeps you torching calories after. Plus, they pump your metabolism and help build muscle faster.

Get ready for this 15-minute metabolic strength workout. You’ll do 3 exercises with a unique rep scheme: 22-16-10-8-16-22, across 6 rounds. With little to no rest between sets, this high-intensity session will push your limits and keep your heart rate up. Grab a kettlebell, and get ready to crush it in just 15 minutes.

1. Kettlebell squat
2. Kettlebell swing
3. Kettlebell deadlift

Let’s fire up that metabolism!

WORKOUT SETUP

• 3 exercises
• 22-16-10-8-16-22 reps
• 6 rounds
• Little to no rest
• 15 minutes total
• Equipment: Kettlebell

WORKOUT EXERCISE LIST

6 rounds

1 – KETTLEBELL SQUAT

22-16-10-8-16-22 reps

• Stand with your feet hip-width apart.
• Pick a kettlebell with both hands and hold it.
• Keep the kettlebell close to your chest, squat and maintain your chest and back straight.
• Make sure you keep your core tight.
• Slowly come back up and repeat.

2 – KETTLEBELL SWING

22-16-10-8-16-22 reps

• Hold the kettlebell with both hands.
• Hinge the hips to initiate the swing movement. 
• Rapidly drive hip extension to swing the kettlebell upwards. 
• Control your swing descent with a hip hinge by swinging the kettlebell between your legs. 
• Repeat. 

3 – KETTLEBELL DEADLIFT

22-16-10-8-16-22 reps

• Grab a kettlebell and place it between your feet, which should be shoulder-width apart.
• Slightly bend your knees, bend your upper body forward and grab the handle.
• Now, tension your core and while keeping your back straight, lift the kettlebell to hip level.
• At the top, you should stand proud while keeping your shoulders, core and glutes under tension. 
• Now, slowly return down while keeping the tension in your body.
• Repeat for the desired rep range.

The metabolic strength workout is complete. Choose your next workout here:

• 30-min chest and triceps workout
• 25-min pyramid full-body workout
• 18-min full-body strength workout
• 24-min endurance workout
• 28-min EMOM strength workout
• 20-min medicine ball workout
• 40-min upper body strength workout
• 18-min EMOM strength workout
• Full-body Valentine’s partner workout
• 25-min zone 2 cardio workout
• 20-min lower body superset workout
• 15-min metabolic strength workout