Workout of the week: 12-min metabolic strength workout

8th September 2025

12-min metabolic strength workout - Woman doing plank dumbbell drag on turf area in a gym with benches, dumbbells and strength machines

ALL LEVELS / metabolic strength workout / 12 minutes

Equipment: Dumbbells & BikeErg

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

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

Devil Press – 10 reps
BikeErg – 15/12 calories (M/F)

Ready? Let’s rev up your metabolism!

WORKOUT SETUP

2 exercises
6 rounds
No rest between exercises
30 seconds rest between rounds
12 minutes total
Equipment: Dumbbells & BikeErg

WORKOUT EXERCISE LIST

6 rounds

1 – Devil press

10 reps

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.