Metabolic Training

The Pros and Cons of Metabolic Training

Metabolic TrainingOne of the latest fitness trends involves metabolic training, which is designed to provide you with greater fat-burning ability in less time. A metabolic resistance workout comes with some amazing benefits; however, there are a few disadvantages you should be aware of as well. Here is an overview of metabolic training that will help you get started.

What Is Metabolic Training?

Metabolic training involves performing resistance and compound exercises at a very rapid pace with little or no rest in between exercises. The idea behind this type of workout is to increase the metabolism and burn more fat. It mostly involves the larger muscle groups of your body, and is performed with great intensity. As such, a metabolic Training program should have your heart pounding and leave you feeling breathless much like you would when doing more strenuous cardio.

Metabolic Workout Variations

Metabolic workouts can include a superset of two or three different exercises, or may incorporate several different ones. You may design your workout so that you are constantly changing direction or getting up and down off the floor in between Exercises. While you don’t necessareily need to use weights, you can get more out of the workout if you do – especially since the idea is to make good use of compound Exercises. Some examples may include pairing squats or leg presses with jump squats, or  Lunges with jump lunges, or even a chest presses followed by push ups. You can also workout different muscle groups such as performing Chin Ups right after power cleans.


There are numerous benefits to metabolic training, such as:

  • Takes little time, as a typical workout can last as little as four minutes.
  • The workout can be performed anywhere, since very little equipment is required.
  • Elevates the metabolism so you continue burning calories even after your workout. Participants in a study from Azusa Pacific University burned more than 60 calories during their workout and nearly 300 afterwards.
  • Has been shown effective at helping people reduce their body fat and build lean muscle.
  • An effective metabolic training workout can result in a “burn” that also results in the release of certain hormones to help you burn fat and build muscle.
  • Can increase a person’s VO2 Max almost as effectively as longer aerobic programs.


As with any type of workout, metabolic training also comes with a few disadvantages, including:

  • Can be hard on the joints, as many routines involve repeated jumping movements.
  • Performing metabolic workouts on a regular basis might not provide your body with ample time for Recovery.
  • Some people find metabolic training so uncomfortable despite its short duration that they avoid Working Out altogether.
  • Muscle soreness is common after a strenuous metabolic workout, particularly in the beginning.

If you would like to shed fat quickly but do not enjoy traditional cardio, a high intensity metabolic training program could be right for you. This type of workout could also be effective whenever you have become tired of your routine or are looking for something with a little greater intensity to help you break through a training plateau.

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