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.

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Mila

5:30 AM

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"

  

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Mila

4:18 AM

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"

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Mila

4:18 AM

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.

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Mila

6:29 AM

With this workout you will get a perfect legs and beautiful round butt. Some of the exercises are pretty challenging, but I will give you some notes on how to do this exercise. Challenging yourself with a new exercise will get you more motivated and fun during the workout.
For this workout do 3-5 rounds.

1. Squat with barbell - 20 reps

This exercise mostly target your glutes, quadriceps, hamstring and calves. Is great exercise to strengthen and shape your legs and butt. If you are a beginner or you have some back or knee pain do this exercise without weight. How to do it: Place the barbell on top of your back. Stand slightly wider than shoulder and with your toes slightly pointed out. Keep your head up and look straight ahead at all times, as looking down will put you off balance. This is your starting position. Slowly bend your knee to a 90-degree angle and rise back up with squeezing your glutes in the end.

Notes*: Beginners do a regular squat without weight, make sure your form is right. The back is straight and abs squeezed during squatting.
2. Jump Lunges - 20 reps

With this exercise in the same time you will burn lot of calories and build your quadriceps, glutes and hamstrings. Is a great exercise to tone your legs and burn fat. How to do it: Start in the standing position with your left foot slightly in front of your right. Lowering your hips until both knees are bent at about a 90-degree angle. With your core engaged, push off the bottom of both feet into a jump, switching the position of your feet in midair, landing in a basic lunge with your right leg in front. Without rest, repeat this movement 20 times.

Notes*: If you struggle with this exercise, please do a regular front lunges.


3. Ninja Jumps - 10 reps

This is a powerful and advanced exercise, mostly will build your quadriceps and glutes. How to do it: Place the knees on the ground and sit down on your feet, arms hang down at the sides, upper body is upright. Move the arms back to gain momentum while raising the arms quickly and pushing the hip forward, jump onto the feet explosively and land in a low squat position. Go back onto the knees and repeat.

Notes*: Place your hands on your ground and then jump from your knees in the squat position. Return in the starting position and do again.
4. Reverse lunge hops - 10 reps each leg

During this exercise you feel a burn in the gluteus, that means you really work your butt, but also work the other leg muscles. How to do it: Position yourself in a lunge with your right leg back. Swing your right leg forward hopping onto your left foot and return back down into a lunge position. Make sure to keep your core engaged at all times, this helps you to keep your chest lifted and not fall forward. Also keep your knee in line with your toes.

*Notes: if this exercise is too challenging do it without the hop.



5. Sumo Squat - 20 reps

The sumo squat is one of the best exercises to shape the glutes and inner thighs. How to do it: Start with your feet in a wide stance with your toes turned out and your hips tucked under. Bend your knees to a 90-degree angle and rise back up.










6. One leg squat -10 reps alternating legs

One-legged squats work the same primary muscle groups used for running, including the hips, hamstrings, quadriceps, gluteus maximus and calves. This exercise can promote better balance, coordination and speed for running and other athletic activities. How to do it: From the standing position lift your left leg in front of you and find your balance with keep your arms in front. This is your starting position. Lower down slowly into the squat down on your right leg and back up into starting position. Do this exercise alternating with both legs.

*Notes: Do this exercise with chair behind you, try to seat on the chair and back up into starting position.

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Mila

5:34 AM

With this workout you will burn tons of calories for short period of time. It is a metabolic workout with combination of cardio and abs exercise. Burn your belly fat and build your ab muscles. It is intense, but really effective training.

Workout:

This workout contains two parts, cardio and abs. You can go two times across this workout and will have great 30 minutes training. For this training you will need only interval timer.

Part 1:

For this part, set your interval timer 50 seconds work and 10 seconds rest for 10 rounds and lets begin

• Jump twist

  
  Stand with your feet together. Bring your arms to shoulder height and touch your hands together in front of you. Keep your upper body facing forward the whole time. Jump up 3-4 inches off the ground and rotate your feet to the right. As soon as you land, jump up again and rotate your feet to the left this time. Alternate back and forth during 50 seconds.
  
  
  

• High knees

  
  Start in the standing position and begin jogging, lifting the knees high enough for your comfort level. Then lift your knees to hip level but keep the core tight to support your back. In advanced version, hold your hands straight at hip level and try to touch the knees to your hands. Make sure to bring the knees towards your hands instead of reaching the hands to the knees!
  
  
  

• Lie down burpee

  
  Squat and place your hands on the floor. Jump feet back into a plank position. Drop to the floor and do a push up. Jump back with a feet into a squat. Jump up, reaching your hands overhead. Make many reps as you can during 50 second.
  
  
  
  
  

• Shadow boxing

  
  Shadow boxing is the act of punching into the air, usually without an opponent, as exercise. Punching the air for a number of minutes requires almost no equipment and is an excellent aerobic workout, which is great for your heart, lungs and muscles. In this exercise you can do whatever punch do you like, but in our case we will do two straight punch and one uppercut. Make sure the first straight punch is with right arm repeat the same with left and finish with a uppercut right arm. Do the same, beginning with left arm.

• Swings

  
  Stand over the kettlebell with feet hip-width apart, chest up, shoulders back and down. Squatting down and grab the kettlebell with both hands wrapped around the handle with a tight grip. Bend your knees and swing your arms out until the kettlebell reaches shoulder height and squeeze your glutes. Swing the kettlebell back down to where your knees are slightly bent and the kettlebell swings in between your legs past your knees. Repeat this movement during 50 seconds.

Part 2:

For the second part keep the same interval, but only 5 rounds

• V sit ups

  
  Lie flat on the floor with the lower back pressed into the ground and arms extended behind your ears. In one movement lift the legs up keeping them straight and raise the upper body of the floor reaching for the toes with your hands. Engage and squeeze the abdominal muscles as you reach for your toes. Slowly lower the body back down to the starting position.
  
  
  

• Plank hip twist

  
  Get into forearm plank position, with shoulders directly over elbows. Your body should be in a straight line from your head to your heels. Keeping your core tight
, rotate your torso as you drop your left hip to the ground. In a controlled motion, 
rotate your torso to the opposite side, dropping your right hip to the floor.Repeat this movement many reps you can during 50 seconds.
  
  
  

• Bicycle Crunches

  
  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. Do as many you can for 50 seconds.
  
  
  
  
  
  
  

• Plank walks

  
  Begin in plank position with your hands underneath your shoulders, and your body in one straight line. Simultaneously cross your right hand toward the left hand as you step with your left foot out to the left. Then simultaneously step your left hand and right foot to the left, returning to the plank position. Your hands move together as your feet step apart. Take two more steps in this direction, keeping your abs pulled toward your spine and your pelvis level. This completes one rep. Repeat this exercise for 50 seconds.

• Leg raises

  
  Lie flat on the floor (on a mat) place your arms out to the side on the floor with your palms facing down. Make sure that your head, legs and bottom are all in contact with the floor. Engage your ab muscles and grasp the sides. Slowly lift your legs to a 90 degree angle, keeping your legs straight and not bending at the knees. Pause for a second then slowly lower the legs back down.

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Mila

2:16 PM

This is so powerful and advanced movement, which help you to build mostly your lower body and explosivity. It is a cardiovascular exercise and is used for endurance, to lose weight and to improve your jumping ability. Star jumps strengthen your deltoids, the large muscles at the top curve of your shoulders, and the trapezius muscles between your shoulders and neck. They also work all your major leg muscles, including hamstrings, quadriceps, abductors, adductors and calves.

Regular version:

Step1: Begin in a relaxed stance with your feet together. Bend at the knees and hips and bring your hands on the floor. This is a starting position.

Step2: Explode up and outwards with both your legs and arms - your body will look like a star from the front.

Step3: As you reach the top of the motion quickly gather both your arms and legs, and bring them back together before you land.

Step4: Land on the toes with your torso forward and quickly repeat the movement.

Modification version (for beginners):

For the modification you can make regular jumping jacks or two regular jumping jacks with one explode jacks.

Step1: Begin in a relaxed stance with your feet together. This is a starting position.

Step2: Bend the knees then jump and at the same time spreading your arms and legs simultaneously. Have your arms lifted to reach the ears and also open the feet wider than your shoulders’ width. Make this two times with fast movement.

Step3: Third time bend the knees little bit more and explode up outwards with both your legs and arms

Step4:Land with bent knees and quickly repeat the movement

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Mila

7:15 AM