{"id":58732,"date":"2024-08-05T00:00:00","date_gmt":"2024-08-04T22:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/blog\/uncategorized\/12-min-metabolic-strength-workout\/"},"modified":"2024-08-05T00:00:00","modified_gmt":"2024-08-04T22:00:00","slug":"12-min-metabolic-strength-workout","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/en\/blog\/move\/12-min-metabolic-strength-workout\/","title":{"rendered":"Workout of the week: 12-min metabolic strength workout"},"content":{"rendered":"\n

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

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

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

Metabolic training<\/strong> is a popular approach and one of our favourites because it maximises calorie burn during and after you work out<\/strong>. This method combines high-intensity and moderate-intensity <\/strong>compound exercises<\/strong><\/a>, which engage multiple muscle groups simultaneously. <\/p>\n\n\n\n

In this metabolic strength workout<\/strong>, the number of reps will provide an additional challenge, further intensifying the session. This workout has just 3 full-body exercises<\/strong>, to be completed over 5 rounds<\/strong>, with the following rep scheme: 22-16-10-16-22.<\/strong> The main goal is to complete it all in 12 minutes only<\/strong>. <\/p>\n\n\n\n

    \n
  1. Plank row<\/li>\n\n\n\n
  2. Curl to shoulder press<\/li>\n\n\n\n
  3. Dumbbell lunges<\/li>\n<\/ol>\n\n\n\n

    Ready to get stronger?<\/strong><\/p>\n\n\n\n\n\n

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

    WORKOUT SETUP<\/h2>\n\n\n\n
      \n
    • 3 exercises<\/li>\n\n\n\n
    • 22-16-10-16-22 reps<\/li>\n\n\n\n
    • 5 rounds<\/li>\n\n\n\n
    • Little to no rest<\/li>\n\n\n\n
    • 12 minutes total<\/li>\n\n\n\n
    • Equipment: Dumbbells<\/li>\n<\/ul>\n\n\n\n
      <\/div>\n\n\n\n

      WORKOUT EXERCISE LIST<\/h3>\n\n\n\n

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

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

      1 – PLANK ROW <\/h3>\n\n\n\n

      22-16-10-16-22 reps<\/strong><\/p>\n\n\n\n

        \n
      • Assume a pushup position and place your hands on a set of dumbbells.<\/li>\n\n\n\n
      • Ensure your arms remain fully extended, aligning your hands beneath your shoulders and orienting your palms toward each other.<\/li>\n\n\n\n
      • Maintain your core engaged, keeping your elbows close to your body, and lift a single dumbbell off the floor.<\/li>\n\n\n\n
      • As you raise your elbow as high as possible, contract your shoulder blades together.<\/li>\n\n\n\n
      • Perform the same motion with the opposite arm.<\/li>\n\n\n\n
      • Continue alternating between arms.<\/li>\n<\/ul>\n\n\n\n