Metabolic workout

In general metabolic training is completing structural and compound exercises with little rest in between exercises in an effort to maximize calorie burn and increase metabolic rate during and after the workout. This training is also good to burn fat and increase cardiovascular ability. For this workout you will need barbell, per of dumbbells and kettlebell. Also you need to set your interval timer on 10 sec rest and 50 sec work, 20 or 30 rounds. Number of rounds almost depends of your fitness level, your time for working out and what is your fitness goals.

• Squat with barbell

  
  Begin with the barbell supported on top of the traps. The chest should be up and the head facing forward. Adopt a hip-width stance with the feet turned out as needed. Descend by flexing the knees, refraining from moving the hips back as much as possible. This requires that the knees travel forward. Ensure that they stay align with the feet. The goal is to keep the torso as upright as possible. Continue all the way down, keeping the weight on the front of the heel. At the moment the upper legs contact the lower legs reverse the motion, driving the weight upward. Make many reps as you can during 50 seconds,keep eye on your proper form.
  Note*: Beginner can do regular Squat.

• High Knees

  
  Begin jogging in place, lifting the knees as high as you can. Try to lift your knees up to hip level but keep the core tight to support your back. For a more advanced move, hold your hands straight at hip level and try to touch the knees to your hands as you lift them. Bring the knees towards your hands instead of reaching the hands to the knees! Make many reps as you can during 50 seconds.

• Renegade Row

  
  Place two dumbbell on the floor about shoulder width apart. Position yourself on your toes and your hands as though you were doing a pushup, with the body straight and extended. Use the handles of the dumbbell to support your upper body. You may need to position your feet wide for support. Push one dumbbell into the floor and row the other dumbbell, retracting the shoulder blade of the working side as you flex the elbow, pulling it to your side. Then lower the dumbbell to the floor and begin the dumbbell in the opposite hand. Repeat the movement during 50 seconds.
  Note*: Beginner can do Plank Shoulder Taps exercise.
  
  
  
  
  
  

• Mountain climbers

  
  Mountain climbers is powerful exercise which activate almost all muscles in your body. How to do it: Start into plank position with your arms shoulder width apart. Your body should form a straight line from your shoulders to your ankles. Bent the right knee forward close to your chest, left leg is fully extended. With an explosive jump, switch the position of your legs, bringing the left knee toward your chest. Repeat the exercise during 50 seconds.
  Note*: Instead jumping beginner can do steps with the legs.

• One-Arm Kettlebell Swings

  
  Main Muscle Worked: Hamstrings
  Place one kettlebell between your feet. Push back with your butt and bend your knees to get into the starting position. Make sure that your back isflat and look straight ahead. Swing the kettlebell between your legs forcefully. Quickly reverse the direction and drive though with your hipstaking the kettlebell straight out. Let the kettlebell swing back between your legs and repeat. Switch arms with each set. Make many reps as you can during 50 seconds.

Use your chair workout

Sometimes you don't need some special equipment for extra resistance, you can use your chair and have a good workout. This is a cardio and strength training session in which you will improve your balance, build muscles and loss weight. Grab a stable chair and put it on a flat surface and you can start with this workout. Be secure and have a good warm up before any workout session. You can set your interval timer for 50 seconds work and 10 seconds rest, 8 rounds and this is only one circle. We can do 3 circles for completing this workout. To set intervals you can use A HIIT Interval Timer

Workout:

• Elevated push ups

  
  Begin in the push-up position with your feet elevated on the stable chair. Keep your body in a straight line from your shoulders to your toes and keep your abs and butt engaged. Lower yourself to the floor by bending your elbows until your chest almost touches the floor. Drive through the palms of your hands to push yourself back up until your arms are locked out. Repeat this during 50 seconds. Beginner can do regular Push up
  
  
  
  

• Chair Step-Ups

  
  Stand in front of the chair and place your left foot firmly on the step. Press your left foot into the step and push your body up until your left leg is straight. Lower your body back down until your right foot touches the floor, change the leg (now step with right foot on chair) and repeat the exercise during 50 seconds. Press down through the heel of the foot on the chair to properly engage your glutes. Keep your chest up and core engaged for the whole exercise and ensure your weight is evenly balanced, not leaning too far forward or too far back. Beginner can do Reverse lunge knee up
  
  
  
  

• Elevated knee touch

  
  Begin in the plank position with your feet elevated on the chair. Keep your body in a straight line from your shoulders to your toes and keep your abs and butt engaged. Then bring one knee towards your elbow and touch the elbow. Return your leg towards the starting position and repeat on the other side. Do this during 50 seconds. Beginner modification is only knee touch without the chair.

• Chair Taps

  
  Begin by standing in front of the chair or box with both feet on the ground. Rapidly alternate tapping the top of the chair with each foot, springing off the ground with each step. Move your arms in the running motion as your feet tap. Do this exercise during 50 seconds.

  Beginner modification is "Ball Taps"

  

Reverse lunge knee up

Lunges exercise have so many variations and every each of them is great to build the lower body. The primary muscles affected are quadriceps in the front of your thigh, gluteus maximus in your buttocks, adductor magnus in your inner thigh, and soleus in your calf. With this exercise also you will improve your balance and self-concentration.

How to do:

Stand with your feet slightly wider than shoulder width apart and carefully take a step backwards with your right foot. As you plant your right foot, bend both knees to approximately 90 degrees, ensuring that your weight is evenly distributed between both legs. Extend both knees and transfer your weight completely onto your left foot. At the same time, lift up your right foot and bring your knee into your chest. Release your right leg and place it back on the floor behind you and bend both of your knees to 90 degrees.

Modification version (for beginners):

If you have problem with a balance, you can do only "Reverse Lunges"

Armor abs workout

This training session is hard, but effective for building your abs muscle and define your obliques. You can do daily workout routine or bonus workout after your legs or upper body training. For each exercise the advanced will do 100 reps, intermediate between 50 to 60 reps and beginners 20 reps. After each exercise you can do some upper body stretching routine.

• Bicycle crunch
  
  Begin by lying on your back, placing your hands behind your ears. Lift your legs in the air and bend your knees so that your legs form a 90 degree angle. Move your legs in a bicycle motion and when your left knee is closer to your body, reach your right elbow and touch it. Repeat the same with other elbow/knee. Every elbow/knee touch is count one rep.
  
  
  
  
  
  
• Heel touches
  
  Lay down with your back on the ground and your knees bent and pointed towards the ceiling. With your arms on your side raise your shoulders slightly off the ground. Using your abs rotate your right hand down to your right foot and then back up. Then do the same thing with your left hand. Alternate back and forth for the desired amount of repetitions. Every side touch is count one rep.
  
  
  
• Knee touches
  
  Begin lying on the ground face-up, legs extended, and arms extended overhead. In one motion, draw your knees toward your chest and swing your arms forward, crunching upward with your torso. Touch your elbows to your knees. This is only one rep.
  
  
  
• Leg Lifts
  
  Begin by lying on the floor on your back and placing your hands by your side, keeping your legs straight out in front of you. Now, keeping your hands straight out by your side, lift both legs off of the ground (without bending your knees) to at least a 90-degree angle. Then, lower your legs as close to the floor as possible without actually touching it, hold for a moment and lift back up. This is only one rep.
  
  
  
• Star crunches
  
  Lay on your back like you’re a star fish. Take your right arm and crunch to touch your left leg as they meet in the middle. With the other arm that is still on the ground, you can lean your weight into that arm to give you some support. Lift your feet off the ground to make it harder but make sure you keep your lower back pushed into the ground. Use your abs! Every touch on the foot and go back in to the starting position is one rep. Make half of repetitions for one side and half for another side.
  
  
  
• Side crunches
  
  Lie on your left side with your legs and feet stacked together. Place your left hand on the ground and your right hand lightly behind your head. Lift your left shoulder off the floor to bring your right elbow toward your right hip. Pause, then slowly lower until your shoulder just barely touches the floor. This is only one rep. Make half of repetitions for one side and half for another side.