Metabolic training is a method of exercise designed to increase the basal metabolic rate. In other words, it aims to burn more calories in the long term, even after the workout has finished. This is something that doesn't happen with traditional cardio. In this type of training, we try to vary the intensity, performing exercises in short bursts and resting even less.
While many find them appealing because of the amount of time they save, they are actually much more effective than training for more than an hour at a time. Furthermore, you'll lose fat without losing muscle mass . However, you should keep in mind that you can't do this type of metabolic training every day; your body needs at least 48 hours to fully recover.
As I know that many want to continue training on vacation, but without taking too long, I bring you a routine with which you will end up exhausted. You are ready?
Metabolic training: cardio + strength
Thinking about working your whole body, I have designed a perfect routine to find a better definition, mixing cardio exercises with strength. As always, it is very important that you warm up beforehand. To do high-intensity movements, your muscles must be activated and warm; Otherwise, it will be very easy for you to suffer whiplash or muscle tears.
Below you will see the exercises that make up metabolic training. You can all do them in the gym or at home, without the need for specific material.
Squat with jump
In jump squats you don't need to do a huge vertical jump. It is important that you have a good fall that cushions the impact of the knees.
jump in the drawer
Start with the most affordable drawer for you, but do not resort to one less than 30 cm. You can perfectly jump higher boxes, you just need to lose fear and increase your practice.
Flexion
walking strides
inverted row
If you're bored of always training chest and back in the same way, try introducing inverted rows. In case you don't see yourself as advanced as to perform them with your legs fully stretched, it is preferable that you bend your knees and focus on raising your chest correctly.
step up with weight
As in the box jumps, do not resort to a short step. In fact, you can use the same box that you used for the jumps.
Toes to bar
It's all a matter of technique. The first days you will be unable to reach the bar with your feet, but that does not mean that you cannot perform the exercise. Raise your legs as high as you can; if you get to exceed your navel, much better.
Squat Trusts
https://www.youtube.com/watch?v=9LS3PunC_aE
Do 3 rounds with 10 repetitions of each exercise. Rests between rounds should last between 60 and 90 seconds. Always give maximum intensity and watch the technique of each exercise.