Workout of the week: 10-min metabolic strength workout

ALL LEVELS / metabolic strength workout / 10 minutes

Equipment: Dumbbells

Metabolic strength workouts — the name sounds strange and intimidating, but don’t let it fool you. This type of workout is simple and can be a game-changer for your fitness routine. Metabolic strength workouts combine resistance training with short rest periods. That way, it creates an intense and challenging training session that helps you build muscle, burn fat, and boost your metabolism all at once. Quite simple, right?

Even simpler is this metabolic strength workout. It has only 2 exercises, that you must perform both for 1 minute and during 5 rounds. No time to rest in this session: the goal is to raise your metabolism and create a challenging training session. The whole workout will take you 10 minutes to complete.

Devil press
Jumping jacks

Let’s boost that metabolism!

WORKOUT SETUP

2 exercises
1 minute each
5 rounds
No resting time
10 minutes total
Equipment: Dumbbells

WORKOUT EXERCISE LIST

5 rounds

1 – DEVIL PRESS

1 minute

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

2 – JUMPING JACKS

1 minute

Start in a standing position with your arms by your sides. Engage the core slightly and set the shoulders, ready for movement.
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.
Return to start and continue at a controlled rhythmic pace for 1 minute.