A Guide to Metabolic Workouts

It’s human nature to want to refine our lives and make certain aspects as efficient as possible, and since most of us are time poor, regular exercise can often fall into this category. Enter: metabolic workouts – a topic you might be unfamiliar with, but one that’s gaining traction in the fitness world. If you’re seeking low-impact, high intensity exercises to boost metabolism and build muscle, metabolic workouts might be a perfect fit for your lifestyle. Keep reading for metabolic exercise fundamentals, FS8 workouts that hinge on these principles, and the sorts of benefits you can expect for your overall fitness.

What is a metabolic workout?

Metabolic workouts, otherwise known as metabolic strength training, are full-body workouts centred around short, intense exercise intervals designed to get your heart rate pumping and increase the number of calories burned. These full-body workouts combine cardio, weight training, bodyweight training and resistance training in a circuit format, where individuals or groups move through a series of compound exercises. Metabolic exercises can be conducted with basic or minimal equipment like dumbbells and kettlebells, making them ideal for in-person classes or at-home workouts. Metabolic workouts are the ethos of FS8 Remix which takes you on a fast-paced, circuit-style journey through reformer pilates, mat work and strength toning exercises.

Can metabolic exercise increase metabolism?

The purpose of metabolic workouts is to maximise muscle gain and shed excess fat. But how exactly does exercise help metabolism?

To answer this question, let’s start by looking at basal metabolic rate (BMR). Your BMR measures how many calories your body expends to carry out life-sustaining functions like breathing, circulation, digestion and cell production. The impressive benefit of metabolic exercise is the way this fitness format works to increase your BMR.

An elevated BMR conditions your body to burn calories more efficiently both during and post-workout. Oxygen helps to burn calories and metabolic workouts induce post-exercise oxygen consumption (EPOC) – which is colloquially referred to as the ‘afterburn effect’. While your body is in rest periods post-exercise (and performing those basic survival functions we mentioned before) it uses oxygen to help burn fat.

Putting metabolic workouts into practice

Since metabolic workouts operate on a circuit training format, you should aim to include a variety of exercises with consistent workout and resting times across sets. Short rest periods are integral in metabolic exercise to keep your heart rate high. Inclusive of warmup and cooldown periods, your workout should last around 30 minutes. As your body gets stronger and you grow accustomed to the circuit, consider altering the duration of sets or switching up the specific exercises to increase difficulty.

• Perform each exercise for 30, 45 or 60 seconds depending on your level of ability.
• Rest for 15 seconds between each set.
• Perform 3 sets of each exercise.
• Aim to perform roughly 10 different metabolic exercises.

If you need a little metabolic workout inspiration, keep reading for some of FS8’s favourite bodyweight and equipment-based exercise tips.

Metabolic exercise suggestions with basic equipment

Dumbbells and kettle bells are common in metabolic workouts to help with strengthening and toning, helping to form the basis of FS8 Blast workouts. Below are some examples you can integrate into your metabolic exercise regime to help tone your body and improve cardio fitness:

• Kettlebells swings – low impact but great for increasing your heart rate, improving cardio fitness and burning calories. Particularly ideal for beginners.
• Dumbbell step-ups – works to strengthen the muscles in your lower body and improve balance.
• Renegade rows – an exercise that’s loved and loathed in equal measure, renegade rows strengthen your core and obliques. Savour the burn.
• Dumbbell woodchopper – another supercharged core exercise that also works out your upper body.
• Lateral lunge (with dumbbells) – a popular variation on the standard lunge, this exercise targets your inner thighs and outer glutes while improving balance and coordination.

Metabolic exercise suggestions using bodyweight

Cardio and strength and toning metabolic exercises can be easily performed using your own bodyweight, as is the common principle of many circuits in the FS8 remix workout. Consider the following exercises:

• Mountain climber – this is a complete body-strengthening exercise that focuses on cardiovascular endurance and mobility.
• Jump squats – a sure-fire way to boost your heart rate, jump squats work your glutes, hamstrings, quads and calves.
• Burpees – yes, this one might give you flashbacks to your high school P.E. class, but burpees offer an intense full-body workout to help burn more calories.
• Push-ups (standard, modified or close-grip) – a classic upper-body workout that strengthens and increases balance and stability.
• Speed skaters (skater jumps) – a stellar option to improve cardiovascular fitness and enhance lower-body power and strength.

Warmups and cooldowns for metabolic exercise

As with other workouts, no metabolic exercise would be complete without a sufficient warmup to prepare the body for physical activity and help prevent injury. A warmup is also the perfect prelude to your metabolic workout since it can help encourage metabolic changes and increase oxygen intake¹ – all of which contributes to your body’s calorie-burning efficiency. Conclude your metabolic workout with cool down exercises to help return your heart rate, body temperature and blood pressure back to normal. Like a warmup, cool down stretches also help minimise the risk of injury and aid in muscle recovery.