A few weeks ago we told you what it was like to carry out a metabolic training. Forget doing cardio without motivation or in one way, you can perform aerobic exercise while increasing your body strength.
This training is ideal for people who want lose fat and for those who do not want to lose muscle. Most of those who work strength exercises are afraid to do cardio in case they lose muscle volume. We assure you that this is not the case.
Metabolic training is very similar to HIIT, it seeks to increase oxygen consumption to burn many more calories. With only 30 minutes you may have finished your training session, so you have no excuse.
The routine that we propose has very basic and well-known exercises, and others that require a little more technique. Regarding the latter, we are going to give you some keys so that you can execute them perfectly.
In this training you will see that there is no set time, it is not about performing 20 squats in record time, but doing them correctly at a normal pace. We assure you that you will pass the first round with no problem, but the following rounds will make you feel more tired, so reserve your energy! Still, I did it in 25 minutes, so it shouldn't take much longer.
Swing with a kettlebell or kettlebell
Performing this exercise seems quite easy, but be careful with the technique! We have to pay special attention that the weight does not rise excessively, we must ensure that our arms do not rise above the shoulders. When going up, it is important that the movement does not come from the lower back, but from the gluteus. Keep it tight on the rise and take advantage of the swing to perform the movement again.
Another fact to keep in mind is that your back cannot arch when going down or lean back when going up. Stay on one block and straight.
medicine ball lunges
Lunges are an excellent exercise to work the lower body and balance. What could we do to give it a little more intensity? Using a medicine ball will help us work on the strength of our core, as well as the upper body. In the end, we will end up turning it into a complete exercise.
Shoulder Press Squats
Avoiding the classic squats, we have opted for a variant with shoulder press. You can do them with dumbbells, sandbags, a medicine ball, or a kettlebell. Take advantage of the upward momentum to stretch your arms up, and vice versa. Try to make it a continuous movement and not in parts.
Summary of the routine
Warm-up: 8-10 minutes
Training (5 rounds):
- 10 second sprints
- 15 burpees
- 20 squats
- 10 kettlebell swing
- 10 medicine ball lunges
- 10 squats with shoulder press
- 1 minute recovery
Stretches: 5-10 minutes