{"id":44752,"date":"2025-04-14T03:00:00","date_gmt":"2025-04-14T01:00:00","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/15-min-metabolic-workout\/"},"modified":"2025-05-09T09:52:28","modified_gmt":"2025-05-09T07:52:28","slug":"15-min-metabolic-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/15-min-metabolic-workout\/","title":{"rendered":"Workout of the week: 15-min metabolic strength workout"},"content":{"rendered":"\n<p><strong>ALL LEVELS&nbsp;<\/strong>\/ metabolic strength workout \/ 15 minutes<\/p>\n\n\n\n<p><strong>Equipment<\/strong>: Kettlebell<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Metabolic workouts are the fitness trend you don&#8217;t want to miss <\/strong>\u2014 a mix of cardio and strength that cranks up your calorie burn during your workout and keeps you torching calories after. <strong>Plus, they pump your metabolism and help build muscle faster.<\/strong><\/p>\n\n\n\n<p>Get ready for this <strong>15-minute metabolic strength workout<\/strong>. You\u2019ll do <strong>3 exercises<\/strong> with a unique rep scheme: <strong>22-16-10-8-16-22<\/strong>, across <strong>6 rounds<\/strong>. With <strong>little to no rest between sets<\/strong>, 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 <strong>15 minutes.<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Kettlebell squat<\/li>\n\n\n\n<li>Kettlebell swing<\/li>\n\n\n\n<li>Kettlebell deadlift<\/li>\n<\/ol>\n\n\n\n<p><strong>Let\u2019s fire up that metabolism!<\/strong><\/p>\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\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>22-16-10-8-16-22 reps<\/li>\n\n\n\n<li>6 rounds<\/li>\n\n\n\n<li>Little to no rest<\/li>\n\n\n\n<li>15 minutes total<\/li>\n\n\n\n<li>Equipment: Kettlebell<\/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>6 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; KETTLEBELL SQUAT<\/h3>\n\n\n\n<p><strong>22-16-10-8-16-22 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stand with your feet hip-width apart.<\/li>\n\n\n\n<li>Pick a kettlebell with both hands and hold it.<\/li>\n\n\n\n<li>Keep the kettlebell close to your chest, squat and maintain your chest and back straight.<\/li>\n\n\n\n<li>Make sure you keep your core tight.<\/li>\n\n\n\n<li>Slowly come back up 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\">2 &#8211; KETTLEBELL SWING<\/h3>\n\n\n\n<p><strong>22-16-10-8-16-22 reps<\/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.&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\">3 &#8211; KETTLEBELL DEADLIFT<\/h3>\n\n\n\n<p><strong>22-16-10-8-16-22 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Grab a kettlebell and place it between your feet, which should be shoulder-width apart.<\/li>\n\n\n\n<li>Slightly bend your knees, bend your upper body forward and grab the handle.<\/li>\n\n\n\n<li>Now, tension your core and while keeping your back straight, lift the kettlebell to hip level.<\/li>\n\n\n\n<li>At the top, you should stand proud while keeping your shoulders, core and glutes under tension.&nbsp;<\/li>\n\n\n\n<li>Now, slowly return down while keeping the tension in your body.<\/li>\n\n\n\n<li>Repeat for the desired rep range.<\/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\">The metabolic strength workout is complete. Choose your next workout here:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/evofitness.at\/en\/30min-chest-and-triceps-workout\/\">30-min chest and triceps workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/25-min-pyramid-full-body-workout\/\">25-min pyramid full-body workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/18-min-full-body-strength-workout\/\">18-min full-body strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/24-min-endurance-workout\/\">24-min endurance workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/28-min-emom-strength-workout\/\">28-min EMOM strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/20-min-medicine-ball-workout\/\">20-min medicine ball workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/40min-upper-body-strength-workout\/\">40-min upper body strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/18-min-emom-strength-workout\/\">18-min EMOM strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/full-body-valentines-partner-workout\/\">Full-body Valentine\u2019s partner workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/25-min-zone-2-cardio-workout\/\">25-min zone 2 cardio workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/20-min-lower-body-superset-workout\/\">20-min lower body superset workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/15-minutes-metabolic-strength-workout\/\">15-min metabolic strength 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\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>ALL LEVELS&nbsp;\/ metabolic strength workout \/ 15 minutes Equipment: Kettlebell Metabolic workouts are the fitness trend you don&#8217;t want to&#8230;<\/p>\n","protected":false},"author":7,"featured_media":54332,"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: 15-min metabolic strength workout","_seopress_titles_desc":"Looking to boost your metabolism and build strength in just 15 minutes? Give this metabolic strength workout a try.","_seopress_robots_index":"","footnotes":""},"categories":[103],"tags":[126,935,936,1103,1109],"class_list":["post-44752","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\/44752","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=44752"}],"version-history":[{"count":1,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44752\/revisions"}],"predecessor-version":[{"id":54344,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44752\/revisions\/54344"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media\/54332"}],"wp:attachment":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media?parent=44752"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/categories?post=44752"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/tags?post=44752"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}