{"id":44560,"date":"2024-08-05T03:00:00","date_gmt":"2024-08-05T01:00:00","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/12-min-metabolic-strength-workout\/"},"modified":"2025-05-16T11:48:23","modified_gmt":"2025-05-16T09:48:23","slug":"12-min-metabolic-strength-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/12-min-metabolic-strength-workout\/","title":{"rendered":"Workout of the week: 12-min metabolic strength workout"},"content":{"rendered":"\n<p><strong>ALL LEVELS&nbsp;<\/strong>\/ metabolic strength workout \/ 12 minutes<\/p>\n\n\n\n<p><strong>Equipment<\/strong>: Dumbbells&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Metabolic training<\/strong>&nbsp;is a popular approach and one of our favourites because it&nbsp;<strong>maximises calorie burn during and after you work out<\/strong>.&nbsp;<strong>This method combines high-intensity and moderate-intensity&nbsp;compound exercises<\/strong>, which engage multiple muscle groups simultaneously.&nbsp;<\/p>\n\n\n\n<p>In this&nbsp;<strong>metabolic strength workout<\/strong>, the number of reps will provide an additional challenge, further intensifying the session. This workout has just&nbsp;<strong>3 full-body exercises<\/strong>, to be completed over&nbsp;<strong>5 rounds<\/strong>, with the following&nbsp;<strong>rep scheme: 22-16-10-16-22.<\/strong>&nbsp;The main goal is to&nbsp;<strong>complete it all in 12 minutes only<\/strong>.&nbsp;<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Plank row<\/li>\n\n\n\n<li>Curl to shoulder press<\/li>\n\n\n\n<li>Dumbbell lunges<\/li>\n<\/ol>\n\n\n\n<p><strong>Ready to get stronger?<\/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>3 exercises<\/li>\n\n\n\n<li>22-16-10-16-22 reps<\/li>\n\n\n\n<li>5 rounds<\/li>\n\n\n\n<li>Little to no rest<\/li>\n\n\n\n<li>12 minutes total<\/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<h3 class=\"wp-block-heading\">WORKOUT EXERCISE LIST<\/h3>\n\n\n\n<p><strong>5 rounds<\/strong><\/p>\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\">1 &#8211; PLANK ROW <\/h3>\n\n\n\n<p><strong>22-16-10-16-22 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Assume a pushup position and place your hands on a set of dumbbells.<\/li>\n\n\n\n<li>Ensure your arms remain fully extended, aligning your hands beneath your shoulders and orienting your palms toward each other.<\/li>\n\n\n\n<li>Maintain your core engaged, keeping your elbows close to your body, and lift a single dumbbell off the floor.<\/li>\n\n\n\n<li>As you raise your elbow as high as possible, contract your shoulder blades together.<\/li>\n\n\n\n<li>Perform the same motion with the opposite arm.<\/li>\n\n\n\n<li>Continue alternating between arms.<\/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; CURL TO SHOULDER PRESS<\/h3>\n\n\n\n<p><strong>22-16-10-16-22 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Grab two dumbbells with adequate weight for your fitness level.&nbsp;&nbsp;<\/li>\n\n\n\n<li>Standing up straight, have the dumbbells resting at your sides with the palms facing inwards.&nbsp;<\/li>\n\n\n\n<li>Slowly raise your forearms forward until your wrist rests above your elbow.<\/li>\n\n\n\n<li>Now explosively lock out your arms and raise the dumbbells above your head.<\/li>\n\n\n\n<li>Hold the position for a second and return to the starting point by reversing the motion.<\/li>\n\n\n\n<li>Repeat.<\/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\">3 &#8211; DUMBBELL LUNGES<\/h3>\n\n\n\n<p><strong>22-16-10-16-22 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stand tall and hold the dumbbells by your shoulders.<\/li>\n\n\n\n<li>Step your right leg forward keeping the heel down.<\/li>\n\n\n\n<li>Raise the heel of the left leg.<\/li>\n\n\n\n<li>Then, lower the torso until the back knee touches the ground, with a full hip and knee extension.<\/li>\n\n\n\n<li>Repeat.<\/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\">Looking for your next challenge after this metabolic strength workout? Find it here: <\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/evofitness.at\/en\/30-min-strength-emom-workout\/\">30-min strength EMOM workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/35-min-chest-and-triceps-workout\/\">35-min chest and triceps workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/fullbody-workout-time\/\">Full-body workout for time<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/20-min-pyramid-fullbody-workout\/\">20-min pyramid full-body workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/30-min-fullbody-bodyweight-workout\/\">30-min full-body bodyweight workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/18-min-fullbody-strength-workout\/\">18-min full-body strength workout<\/a>&nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/25-min-fullbody-strength-workout\/\">25-min full-body strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/20-min-glutes-workout\/\">20-min glutes workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/30-min-100-reps-workout\/\">30-min 100 reps workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/21-min-emom-strength-workout\/\">21-min EMOM strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/20-min-chest-and-triceps-workout\/\">20-min chest and triceps workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/15-min-full-body-kettlebell-workout\/\">15-min full-body kettlebell workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/20-min-functional-partner-workout\/\">20-min functional partner workout<\/a><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><a href=\"https:\/\/join.evofitness.at\/7-day-trial\/?utm_source=website&amp;utm_medium=blog-medium&amp;utm_campaign=7-day-trial\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1.png\" alt=\"evo at trial cta 7 days blog male\" class=\"wp-image-56837\" style=\"width:1024px\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1.png 1024w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-960x422.png 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-768x338.png 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-480x211.png 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-640x281.png 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-720x316.png 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>ALL LEVELS&nbsp;\/ metabolic strength workout \/ 12 minutes Equipment: Dumbbells&nbsp; Metabolic training&nbsp;is a popular approach and one of our favourites&#8230;<\/p>\n","protected":false},"author":7,"featured_media":44561,"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: 12-min metabolic strength workout | EVO Fitness","_seopress_titles_desc":"If you want to maximise calorie burn, you must try metabolic training. Start now with this 12-minute metabolic strength workout.","_seopress_robots_index":"","footnotes":""},"categories":[103],"tags":[126,935,936,1103,1109],"class_list":["post-44560","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-workout","tag-metabolic-training"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44560","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=44560"}],"version-history":[{"count":1,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44560\/revisions"}],"predecessor-version":[{"id":54702,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44560\/revisions\/54702"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media\/44561"}],"wp:attachment":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media?parent=44560"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/categories?post=44560"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/tags?post=44560"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}