Shape Up and Burn Fat With Metabolic Training

(Last Updated On: May 16, 2020)

Are you playing with your workout time?

Hey, Athletic builders so happy to see all of you!!!! For most of you, January is not “get into shape“ month because you have been on the grind and most likely don’t stray too far away from it. I know that time is a big factor when it comes to working out so I have put together a metabolic workout stencil that you can play with to suit your training. This is a quick and simple way to get as much done in as little as possible. We all know life gets in the way but no matter what we go back to barbells and plates to play.metabloic training hiit emma storey gordon

What is metabolic training?

Metabolic training by definition means training at a high intensity using multi-joint training circuits that if done correctly will melt away fat & produce toned lean muscle development.

A Metabolic Workout features a total body workout that employs high-intensity work periods with short rest periods in an alternating set or circuit format that combines the muscle-building benefits of resistance training with the fat-burning benefits of interval training. The result is a killer boot camp-style workout that will supercharge metabolism for up to 48 hours post-workout, tone and tighten your whole body, blast stubborn fat, and get you into the best shape of your life with only three 30-minute express workouts per week.

 Menace Training

The work to rest ratio for this program is what makes it so brutal once you get to the advanced stage. Be sure, in some cases, the ratio gets as high as 3 to 1, or more technically seen as   3:1, essentially what that means if you would like the work duration(first Number) and the rest period (second number)  to be 30 seconds, the ratio is 1:1. The easiest way of figuring out a ratio is by dividing the seconds of the rest period into the work set. Personally, I do not go above the 3:1 ratio as it can be counterproductive in the form of catabolism and terrible form that can lead to injury.


Beginner 1:1                                                            Intermediate Ratio 2 :1

30-second sprint                                                        1 min sprint

30-second rest                                                           30 seconds rest

30 seconds Burpees                                                   1 min burpees

30 seconds rest                                                          30 seconds rest

30 seconds hammer curls                                        1 min Hammer curls

30 seconds rest                                                          30 seconds rest


Easy enough right?

1 Set is 3 min                                                            1 set 4 min 30 seconds

1 round is 3 sets                                                        1 round 3 sets

Repeat twice                                                              Repeat twice

hiit, shawn crawford, metabolic training, fat lossKatie Hogan Burpee

For the advanced portion of this, I would suggest a treadmill or rower. If you have access to a track then go ahead and use it. Due to the fact that the ratio is 3:1 do your best to go as hard as you can for as long as you can in the work set.

Advanced 3:1

1 min 30 row/sprint

30-sec rest

1min 30 burpees

30-sec rest

1 min 30 hammer curls

In terms of frequency, you can do it as prescribed which is 3 days spaced out with at least a day. Depending on the school of thought you come from. You can either go 1 day on 1 day of to give your arms a break or 2 days on and 1 day off, entirely up to you.

Mind right!!!!!Body Tight!!!!!