Workout of the week: 15-min metabolic strength workout

4th November 2024

ALL LEVELS / metabolic strength workout / 15 minutes

Equipment: Kettlebells & dumbbells

When you think about burning calories, you probably picture endless hours on treadmills or cardio equipment. But what if we told you there’s a game changer? Enter metabolic resistance training (MRT). This strategy incorporates a mix of high-intensity and moderate-intensity compound exercises, making sure you’re keeping that calorie burn going strong even after you’ve hit the showers.

Now that you know the perks, it’s time to reap the benefits with this metabolic strength workout. This session takes the form of an AMRAP (as many rounds as possible), comprising 5 exercises with varying reps to complete within a 15-minute window.

Curl to shoulder press – 10x
Burpees – 12x
Goblet squats – 14x
Single-leg tuck-ups – 16x
Jumping lunges – 20x

Let’s hit this metabolic strength workout!

WORKOUT SETUP

5 exercises
AMRAP (As Many Rounds As Possible)
Different reps
15 minutes total
Equipment: Kettlebells & dumbbells

WORKOUT EXERCISE LIST

As Many Rounds As Possible

1 – CURL TO SHOULDER PRESS

10 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.

2 – BURPEES

12 reps

Start in a standing position and engage the core.
Begin the movement by quickly bending down, reaching the hands towards the floor in front of the feet. As you do this, simultaneously jump, bringing your legs back, and land on the floor in a push-up position.
Perform a push-up and, on the way up, drive the hips up rapidly and jump into a squat position. Return to upright and repeat continuously for reps or time.

3 – GOBLET SQUATS

14 reps

Hold two kettlebells, one in each hand.
Keep your core tight.
Drive your hips up.
Keep your weight through the centre of your feet.

4 – SINGLE-LEG TUCK-UPS

16 reps

Lay down on your back, legs stretched and arms by your side.
Crunch forward while bringing one knee close to the chest.
The opposite foot stays straight and touches the ground.
Finish with hands down by foot that you bring close to the chest.
Repeat.

5 – JUMPING LUNGES

20 reps

Stand with feet hip-width apart, core engaged, and shoulders set
Jump straight up and split the legs into a lunge, allowing the back knee to drop close to the floor. Keep the core engaged and the torso upright. Use the arms in opposition to the legs to counterbalance the movement (if necessary).
As soon as you hit the lowest point, explosively jump upwards and split the legs on the other side. Maintain your balance and position throughout the movement.