pushups

There’s been a wave of new training styles within the fitness industry lately, and one such type is called the “Metabolic” workout. Truthfully, any appropriate exercise routine is metabolic by nature, as even the slowest of walks will increase your respiration and calorie expenditure a bit.

But these workouts are a bit different, in that they’re shorter, and performed at a high intensity level, and sometimes more than once per day. They’re great regimens for those of you looking to spice up an old routine, a newbie trainee, or someone with time constraints. Heck, they’re great routines for anyone!

This particular workout is ‘broken-up’ into three, short, high intensity interval blasts. Recent studies have shown that short, intense bursts of exercise can have profound effects on your metabolism, and sometimes you’ll burn calories at an accelerated rate for up to 6 hours following the session! So if you use this workout, you’ll be burning calories like a blast furnace all day!

You’ll need: resistance band and dumbbells, and 15 minutes of time, 3 times per day.

The Break Up Workout

Circuit # 1 – Try this in the morning, before breakfast on an empty stomach. Yes I said before breakfast. In a fasting state, you’ll burn calories from fat, due to being in a low blood sugar state. Remember, it’s only 15 minutes.

* If you’re someone who gets dizzy or nauseous during exercise, or has any medical issue that affects blood sugar levels, then try this workout while sipping a small amount of Gatorade, or any juice. The sugars they contain will prevent you from feeling light headed or sick in most cases.

Consult your doctor first before starting ANY exercise program.

Circuit 1 – Wakeup Call

15 minutes- Perform all exercises once only.

Exercises

1. Jump Jacks x 60 seconds

2. Pushups x 30 reps, take a break and resume if needed, but get to 30

3. Alternating Reverse Lunges x 60 seconds

5. High Knees x 30 seconds – All Out

6. Crunches x 30 repetitions

7. Burpees x 60 seconds – Go at your own pace, but DON’T STOP MOVING

8. One Legged Deadlift x 20 reps each leg

9. Dumbbell or Resistance Band Row x 30 repetitions

10. Jump Rope x 60 Seconds

11. Pushups w/ Alternating Knee Forward x 30 reps; break/resume

12. Jump Squats x 60 seconds

Done.

Circuit # 2 Lunch Time Blast

15 Minutes – Perform all exercises once only.

1. Jump Rope x 60 seconds

2. Resistance Band Chest Press x 30 reps

3. Sit-ups x 60 seconds

4. Jump Lunges x 60 seconds

5. Pushup/T-Plank combo x 30 seconds each side

6. Dumbbell Deadlift x 30 reps

7. Dumbbell Hip Drive x 30 reps

8. Squat Thrusts x 60 seconds

9. Resistance Band Shoulder Press x 30 reps

10. Resistance Band Biceps Curls x 30 reps

11. High Knees x 30 seconds All Out

12. Plank Glute Raise x 30 seconds each side

Done.

Circuit # 3 Night Time Revver Upper

15 Minutes – Perform all exercises once only.

1. Jump Jacks x 60 seconds

2. V-Ups x 30 reps

3. Resistance Band Upright Row x 30 reps

4. Low Jumps x 60 seconds–bottom position Jump Squat; jump half way up

5. Resistance Band Reverse Sitting x 30 reps

6. Resistance Band Trunk Rotation x 30 reps each side

7. Triceps Pushups x 30 reps; rest/resume when needed

8. Walking Lunges x 30 reps each leg

9. Resistance Band Reverse Flye x 30 reps

10. One Legged Jumps x 30 reps each leg

11. Pushups x FAILURE

12. Resistance Band One Arm Row x 30 each arm

Done, go to sleep.

Not too shabby right? If the lunchtime workout is hard for you to fit in, than either perform it right when you get home from work, and the last session before bed, or just try two circuits per day to start.

Don’t tell me that you don’t have 15 minutes, 2-3 times per day to workout. That’s absolute nonsense right? So try this plan out and let me know how it goes.

 

All information contained within this site, Angry Trainer Fitness.com, is for informational purposes only.  It’s not intended to diagnose, treat, cure, or prevent any health problem – nor is it intended to replace the advice of a physician.  No action should be taken solely on the contents of this website.  Always consult your physician or qualified health professional on any matters regarding your health or on any opinions expressed within this website. Please see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind.

 

Metabolic Workout, Quick Fitness Plan, Angry Trainer Workout, Limited time workout