{"id":55709,"date":"2025-09-22T05:00:00","date_gmt":"2025-09-22T03:00:00","guid":{"rendered":"https:\/\/evofitness.at\/?p=55709"},"modified":"2025-09-15T12:45:26","modified_gmt":"2025-09-15T10:45:26","slug":"12min-metabolic-strength-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/12min-metabolic-strength-workout\/","title":{"rendered":"Workout of the week:\u00a012-min metabolic strength workout"},"content":{"rendered":"\n

ALL LEVELS <\/strong>\/ <\/strong>metabolic strength workout \/ 12 minutes<\/p>\n\n\n\n

Equipment<\/strong>: Dumbbells & BikeErg<\/p>\n\n\n\n

<\/div>\n\n\n\n

The name might sound like something out of a medical textbook, but a metabolic strength workout is pretty straightforward<\/strong>. It combines cardio and strength training to burn more calories during your workout, and keep that burn going afterwards.<\/strong> Plus, it boosts your metabolism and helps you build muscle.<\/p>\n\n\n\n

Reap all these benefits in this metabolic strength workout<\/strong>. It contains just 2 exercises <\/strong>(one of them the mighty BikeErg), performed for 6 rounds<\/strong>. There’s no rest between exercises<\/strong> to keep your heart rate up, but you’ll get 30 seconds between rounds to catch your breath<\/strong>. All in, this workout takes just 12 minutes to complete<\/strong>.<\/p>\n\n\n\n

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  1. Devil Press \u2013 10 reps<\/li>\n\n\n\n
  2. BikeErg \u2013 15\/12 calories (M\/F)<\/li>\n<\/ol>\n\n\n\n

    Ready? Let’s rev up your metabolism!<\/strong><\/p>\n\n\n\n

    \"\"<\/a><\/figure>\n\n\n\n
    <\/div>\n\n\n\n

    WORKOUT SETUP<\/h2>\n\n\n\n
      \n
    • 2 exercises<\/li>\n\n\n\n
    • 6 rounds<\/li>\n\n\n\n
    • No rest between exercises<\/li>\n\n\n\n
    • 30 seconds rest between rounds<\/li>\n\n\n\n
    • 12 minutes total<\/li>\n\n\n\n
    • Equipment: Dumbbells & BikeErg<\/li>\n<\/ul>\n\n\n\n
      <\/div>\n\n\n\n

      WORKOUT EXERCISE LIST<\/h2>\n\n\n\n

      6 rounds<\/strong><\/p>\n\n\n\n

      <\/div>\n\n\n\n

      1 – Devil press<\/h3>\n\n\n\n

      10 reps<\/strong><\/p>\n\n\n\n

        \n
      • Place two dumbbells on the floor roughly shoulder-width apart from each other. <\/li>\n\n\n\n
      • Engage the core and perform a slow burpee to grab the handles of each dumbbell. Your chest should touch the floor. <\/li>\n\n\n\n
      • Jump explosively to your feet, never taking your hands from the dumbbells, and snatch them from the floor. <\/li>\n\n\n\n
      • Finish the move by locking them over your head, with your body fully stretched. <\/li>\n\n\n\n
      • From there, and while holding the dumbbells, get back on the floor for a burpee and repeat. <\/li>\n<\/ul>\n\n\n\n