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Metabolic Resistance Training Workouts

A new type of Resistance Training that has been talked about lately is Metabolic Resistance Training or MRT. It’s the new way to be burning fat around the clock 24-7. These metabolic resistance training workouts have a prolonged effect on metabolism for hours after your workout session is done. Working out with MRT you can increase your metabolism for up to 48 hours after your workout.

How to do Metabolic Resistance Training Workouts

Metabolic Resistance Training Workouts are comprised of a circuit of exercises done one after another with no rest. These are intense supersets and circuits done with less weight that more reps then strength training. You can include a variety of exercises such as bodyweight, kettlebells, trx suspension, weights and workout bands.

Using these intense, fast paced supersets your body’s cardiovascular system doesn’t have enough time to recover fully. The use of non competing exercises allows your muscles to rest while you are doing another exercise. It is switching from upper body to lower body and vice versa.

During Metabolic Resistance Training Workouts your body is getting a metabolic stimulus through your muscular and cardiovascular systems through this full body resistance training. This is what increases you metabolism for hours after your workout is complete.

Metabolic Resistance Training Exercises

Lifting Weights

Resistance training can be done by lifting weights with dumbbells or a barbell.

Workout Bands

Many people are using resistance workout bands at home. Some can be attached to doorways or under your feet to add resistance while doing pulling and pushing movements or even squats.


Kettlebells are coming back as a new way to workout. They have been around for years. They provide a full body resistance workout.


Bodyweight is a underutilized way of training your body with resistance. You can do bodyweight exercises anywhere. Some of the great bodyweight exercises for resistance training are pullups, pushups, squats and lunges.

Suspension Training

Suspension training is becoming popular as more gyms and classes are starting up. TRX Suspension training can be attached to your ceiling, doorways or even your kids swing set. It’s another form of bodyweight training that uses straps to keep you suspended during your workout.

Video of Metabolic Resistance Training Workouts

Here is a video of workout A from the Turbulence Training Metabolic Resistance Training Workouts.

Metabolic Resistance Training Workout A

There are 4 rounds of workouts with 4 exercises. This workout is going to be a little heavier. It starts with two supersets followed by a 4 exercise circuit and finishes it off with some bodyweight squats, static stretching and a little less recovery.

Superset 1

  • Barbell Split Squats – 8 Reps per side (you can do this with dumbbells but it may be a bit of a problem because a rowing exercise is next)
  • Rowing with straps – 1 rep short of failure (Palms facing each other. If you don’t have straps you can do an underhand grip rowing up to the bar.)
  • Rest 30 seconds and repeat 2 more times

Superset 2

  • 1 arm dumbbell push press – 8 Reps per side.
  • Elevated reverse lunge holding 1 dumbbell – 12 reps per side
  • Rest 30 seconds and repeat 2 more times

Complete the first side with each exercise then do the other side followed by rest.

4 Exercise Circuit

  • DB or Kettlebell (KB) High Pull – 8 reps (Do one arm at a time)
  • Stability Ball Rollout or Kneeling Strap Extension – 12 reps
  • Decline Close-Grip Pushup – 1 rep short of failure
  • Cable Chop or Medicine Ball Chop – 15 reps per side
  • Rest 30 seconds before repeating 2 more times.

Last Exercise

  • Close-Stance Bodyweight Squat
  • 20 seconds squats followed by a 10 second hold in the bottom position
  • Repeat 8 times

Static Stretching

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