{"id":44628,"date":"2024-09-02T03:00:00","date_gmt":"2024-09-02T01:00:00","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/20-minute-metabolic-strength-workout\/"},"modified":"2025-05-16T11:45:59","modified_gmt":"2025-05-16T09:45:59","slug":"20-minute-metabolic-strength-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/20-minute-metabolic-strength-workout\/","title":{"rendered":"Workout of the week: 20-min metabolic strength workout"},"content":{"rendered":"\n<p><strong>ALL LEVELS&nbsp;<\/strong>\/ metabolic strength workout \/ 20 minutes<\/p>\n\n\n\n<p><strong>Equipment<\/strong>: Dumbbells, kettlebell &amp; sandbag<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you&#8217;re new to metabolic workouts, then you&#8217;re missing out.&nbsp;<strong>They combine cardio and strength training,<\/strong>&nbsp;<strong>maximising your calorie burn during and after your training session<\/strong>.<strong> Plus, they<\/strong>&nbsp;<strong>increase metabolism<\/strong>&nbsp;<strong>and stimulate muscle growth<\/strong>. Unsurprisingly, this approach became popular among those looking for a time-saving and effective way to reach their fitness goals.&nbsp;&nbsp;<\/p>\n\n\n\n<p>Are you eager to get all these benefits? Then try this&nbsp;<strong>metabolic strength workout<\/strong>. It has&nbsp;<strong>4 exercises<\/strong> to do for&nbsp;<strong>1 minute<\/strong>. After completing them,&nbsp;<strong>rest for 1 minute<\/strong> before starting again and complete&nbsp;<strong>4 rounds<\/strong>. All combined, this workout will take you&nbsp;<strong>20 minutes<\/strong> <strong>to complete<\/strong>.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Dumbbell hang power clean<\/li>\n\n\n\n<li>Burpees<\/li>\n\n\n\n<li>Kettlebell swing<\/li>\n\n\n\n<li>Weighted crunch with sandbag<\/li>\n<\/ol>\n\n\n\n<p><strong>Ready to boost that metabolism? Let&#8217;s go!&nbsp;<\/strong><\/p>\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\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>4 exercises<\/li>\n\n\n\n<li>1 minute each<\/li>\n\n\n\n<li>4 rounds<\/li>\n\n\n\n<li>1-minute rest between rounds<\/li>\n\n\n\n<li>20 minutes total&nbsp;<\/li>\n\n\n\n<li>Equipment: Dumbbells &amp; sandbag<\/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>4 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; Dumbbell hang power clean<\/h3>\n\n\n\n<p><strong>1 minute<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Grab two dumbbells and rest them over your shoulder.<\/li>\n\n\n\n<li>Engage the core and maintain your back straight. That&#8217;s your starting position.<\/li>\n\n\n\n<li>Deadlift the dumbbells between your legs into a hang position.<\/li>\n\n\n\n<li>Then, extend your hips and legs quickly, returning to the start position.<\/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\">2 &#8211; Burpees<\/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 and engage the core.<\/li>\n\n\n\n<li>Begin the movement by quickly bending down, reaching the hands towards the floor in front of the feet.<\/li>\n\n\n\n<li>As you do this, simultaneously jump, bring your legs back and land on the floor in a push-up position.<\/li>\n\n\n\n<li>Perform a push-up and, on the way up, drive the hips up rapidly and jump into a squat position.<\/li>\n\n\n\n<li>Return to upright and 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; Kettlebell swing<\/h3>\n\n\n\n<p><strong>1 minute<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Hold the kettlebell with both hands.<\/li>\n\n\n\n<li>Hinge the hips to initiate the swing movement.&nbsp;<\/li>\n\n\n\n<li>Rapidly drive hip extension to swing the kettlebell upwards.&nbsp;<\/li>\n\n\n\n<li>Control your swing descent with a hip hinge by swinging the kettlebell between your legs.&nbsp;<\/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\">4 &#8211; Weighted crunch with sandbag<\/h3>\n\n\n\n<p><strong>1 minute<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Look for soft ground and set yourself up, lying down with your face towards the ceiling.&nbsp;<\/li>\n\n\n\n<li>As the instructional video indicates, have your legs up and hold a sandbag in your hands.&nbsp;<\/li>\n\n\n\n<li>Now slightly roll your upper body up while pointing the sandbag towards the ceiling.&nbsp;<\/li>\n\n\n\n<li>The motion is relatively short, yet quite demanding. Hold at the top for a moment.&nbsp;<\/li>\n\n\n\n<li>Now slowly return to the starting position.<\/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\">It&#8217;s time to wrap up this metabolic strength workout. Find more challenges below:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/evofitness.at\/en\/25-min-shoulder-strength-workout\/\">25-min shoulder strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/emom-lower-body-workout\/\">24-min EMOM lower-body workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/20-min-functional-bodyweight-workout\/\">20-min functional bodyweight workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/12-min-metabolic-strength-workout\/\">12-min metabolic strength workout<\/a><\/li>\n\n\n\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<\/ul>\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","protected":false},"excerpt":{"rendered":"<p>ALL LEVELS&nbsp;\/ metabolic strength workout \/ 20 minutes Equipment: Dumbbells, kettlebell &amp; sandbag If you&#8217;re new to metabolic workouts, then&#8230;<\/p>\n","protected":false},"author":7,"featured_media":44629,"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: 20-min metabolic strength workout | EVO Fitness","_seopress_titles_desc":"Looking for ways to maximise your calorie burn during and after your training session? Try this 20-min metabolic strength workout.","_seopress_robots_index":"","footnotes":""},"categories":[103],"tags":[126,935,936,1102,1103],"class_list":["post-44628","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\/44628","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=44628"}],"version-history":[{"count":1,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44628\/revisions"}],"predecessor-version":[{"id":54689,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44628\/revisions\/54689"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media\/44629"}],"wp:attachment":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media?parent=44628"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/categories?post=44628"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/tags?post=44628"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}