Bodyweight Exercises For Metabolic Conditioning

What Is Metabolic Conditioning?

Metabolic conditioning is one of the short turnings into trends within the fitness industry.

Many athletes use metabolic conditioning to enhance their sports activities performance, but it is also a notable manner to rev up your metabolism and lose weight. How so? As a modality of HIIT, metabolic conditioning allows you to work out in high-depth intervals, maximizing your calorie burn in a short quantity of time. The depth helps reset your metabolism to a higher price in the course of your workout, so it takes hours for your frame to settle down again. The end result is what’s known as EPOC (excess post-exercising oxygen consumption), which is only a fancy way of announcing that your frame will hold to burn energy long after you’ve completed your workout.

It’s more appropriate to use the term metabolic conditioning to refer to exercise that’s done for the purposes of burning calories or improving the ability to sustain physical work for longer periods of time.

Bodyweight Exercises For Metabolic Conditioning:

-The primary benefits of bodyweight exercises are that no time is lost switching weights or moving from machine to machine. Heck, you don’t even need to be in a gym, making this workout an excellent option if you travel frequently. Simply find 8 to 10 square feet of floor space and you have all you need to perform a metabolic conditioning circuit of bodyweight exercises. Use a countdown timer set to 25 seconds. Your goal is to do as many repetitions as possible in 25 seconds. The transition from one exercise to the next with minimal rest in between. Once you have completed all exercises, rest for 60 to 90 seconds, then repeat the circuit. Start with 1 to 2 circuits and gradually progress (every 2 weeks or so) to 5 circuits. Once you are doing 4 or 5 circuits, increase the length of time from 25 to 30 seconds. Add 5 seconds to each exercise every 2 weeks up until you’re doing sets of 45 seconds. As you feel yourself getting stronger, keep track of the number of reps you do during your first time through the circuit, and then try to meet or beat that number each additional time you do the exercise. Your goal is to complete as many repetitions as possible (AMRAP) during the work interval.

Exercise
Time*
Circuits+

1-Alternating lateral lunges with reach
25 sec
2-5
2-Plank to knee tap
25 sec
3-Speed squats
25 sec
4-Step-through
25 sec
5-Rollerblader (ice skater)
25 sec
6-Lateral crawling
25 sec
7-Slow-motion burpee
25-sec Rest and recovery
45-90 sec between circuits after all exercises
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