{"id":44363,"date":"2023-06-12T03:00:00","date_gmt":"2023-06-12T01:00:00","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/10-min-metabolic-strength-workout\/"},"modified":"2025-05-16T12:19:39","modified_gmt":"2025-05-16T10:19:39","slug":"10-min-metabolic-strength-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/10-min-metabolic-strength-workout\/","title":{"rendered":"Workout of the week: 10-min metabolic strength workout\u00a0"},"content":{"rendered":"\n<p><strong>ALL LEVELS&nbsp;<\/strong>\/ metabolic strength workout \/ 10 minutes<\/p>\n\n\n\n<p><strong>Equipment<\/strong>: Dumbbells<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Metabolic strength workouts \u2014 the name sounds strange and intimidating<\/strong>, but don&#8217;t let it fool you. This type of&nbsp;<strong>workout is simple and can be a game-changer for your fitness routine<\/strong>.&nbsp;<strong>Metabolic strength workouts combine resistance training with short rest periods.&nbsp;<\/strong>That way, it creates an intense and challenging training session that&nbsp;<strong>helps you build muscle, burn fat, and boost your metabolism all at once<\/strong>. Quite simple, right?&nbsp;<\/p>\n\n\n\n<p>Even simpler is this&nbsp;<strong>metabolic strength workout.&nbsp;<\/strong>It has only&nbsp;<strong>2 exercises,&nbsp;<\/strong>that you must perform both for&nbsp;<strong>1 minute&nbsp;<\/strong>and during<strong>&nbsp;5 rounds<\/strong>.&nbsp;<strong>No time to rest<\/strong>&nbsp;in this session: the goal is to raise your metabolism and create a challenging training session. The whole workout will take you&nbsp;<strong>10 minutes to complete.<\/strong>&nbsp;<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Devil press<\/li>\n\n\n\n<li>Jumping jacks<\/li>\n<\/ol>\n\n\n\n<p><strong>Let&#8217;s boost that metabolism!&nbsp;<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><a href=\"https:\/\/evofitness.at\/en\/memberships\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en.png\" alt=\"evo at standard sales campaign blog en\" class=\"wp-image-56816\" style=\"width:1024px;height:auto\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en.png 1024w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-960x422.png 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-768x338.png 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-480x211.png 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-640x281.png 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-720x316.png 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT SETUP<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>2 exercises<\/li>\n\n\n\n<li>1 minute each<\/li>\n\n\n\n<li>5 rounds<\/li>\n\n\n\n<li>No resting time<\/li>\n\n\n\n<li>10 minutes total&nbsp;<\/li>\n\n\n\n<li>Equipment: Dumbbells<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT EXERCISE LIST<\/h2>\n\n\n\n<p><strong>5 rounds<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1 &#8211; DEVIL PRESS<\/h3>\n\n\n\n<p><strong>1 minute<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Place two dumbbells on the floor roughly shoulder-width apart from each other.&nbsp;<\/li>\n\n\n\n<li>Engage the core and perform a slow burpee to grab the handles of each dumbbell. Your chest should touch the floor.&nbsp;<\/li>\n\n\n\n<li>Jump explosively to your feet, never taking your hands from the dumbbells, and snatch them from the floor.&nbsp;<\/li>\n\n\n\n<li>Finish the move by locking them over your head, with your body fully stretched.&nbsp;<\/li>\n\n\n\n<li>From there, and while holding the dumbbells, get back on the floor for a burpee and repeat.&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2 &#8211; JUMPING JACKS <\/h3>\n\n\n\n<p><strong>1 minute<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Start in a standing position with your arms by your sides. Engage the core slightly and set the shoulders, ready for movement.<\/li>\n\n\n\n<li>Keeping arms and legs straight (but not locked out) simultaneously jump the legs out to the sides and raise the arms to shoulder height. Stabilise the hips, core and shoulder girdle.<\/li>\n\n\n\n<li>Return to start and continue at a controlled rhythmic pace for 1 minute.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Short and sweet: that was our metabolic strength workout. Time to find your next workout:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/evofitness.at\/en\/14-min-fullbody-hiit-workout\/\">14-min full-body HIIT workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/35-min-lowerbody-strength-workout\/\">35-min lower-body strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/40-min-kinesis-workout\/\">40-min Kinesis workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/40-min-upper-body-strength-workout\/\">40-min upper body strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/15-min-amrap-barbell-workout\/\">15-min AMRAP barbell workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/20-min-push-and-pull-strength-workout\/\">20-min push and pull strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/12-min-endurance-workout\/\">12-min endurance workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/15-min-amrap-metabolic-strength-workout\/\">15-min AMRAP metabolic strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/10-min-amrap-core-workout\/\">10-min AMRAP core workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/30-min-chest-and-triceps-workout\/\">30-min chest and triceps workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/20-min-superset-workout\/\">20-min superset workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/10-min-no-equipment-cardio-workout\/\">10-min no-equipment cardio workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/12-min-kettlebell-tabata-workout\/\">12-min kettlebell Tabata workout<\/a><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/www.instagram.com\/evofitness_austria\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en.jpg\" alt=\"\" class=\"wp-image-46828\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en.jpg 1024w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-960x422.jpg 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-768x338.jpg 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-480x211.jpg 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-640x281.jpg 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-720x316.jpg 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>ALL LEVELS&nbsp;\/ metabolic strength workout \/ 10 minutes Equipment: Dumbbells Metabolic strength workouts \u2014 the name sounds strange and intimidating,&#8230;<\/p>\n","protected":false},"author":7,"featured_media":44364,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"none","_seopress_titles_title":"Workout of the week: 10-min metabolic strength workout\u00a0","_seopress_titles_desc":"Don't be fooled by the name: metabolic workouts are super simple and fun. Here's a 10-min metabolic strength workout\u00a0to prove it.","_seopress_robots_index":"","footnotes":""},"categories":[103],"tags":[126,935,936,1102,1103],"class_list":["post-44363","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-move","tag-workout","tag-workout-of-the-week","tag-wow","tag-metabolic-strength","tag-metabolic-strength-workout"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44363","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/comments?post=44363"}],"version-history":[{"count":1,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44363\/revisions"}],"predecessor-version":[{"id":54868,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44363\/revisions\/54868"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media\/44364"}],"wp:attachment":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media?parent=44363"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/categories?post=44363"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/tags?post=44363"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}