Workout of the week: 20-min metabolic strength workout

ALL LEVELS / metabolic strength workout / 20 minutes

Equipment: Dumbbells, kettlebell & sandbag

If you’re new to metabolic workouts, then you’re missing out. They combine cardio and strength training, maximising your calorie burn during and after your training session. Plus, they increase metabolism and stimulate muscle growth. Unsurprisingly, this approach became popular among those looking for a time-saving and effective way to reach their fitness goals.

Are you eager to get all these benefits? Then try this metabolic strength workout. It has 4 exercises to do for 1 minute. After completing them, rest for 1 minute before starting again and complete 4 rounds. All combined, this workout will take you 20 minutes to complete.

Dumbbell hang power clean
Burpees
Kettlebell swing
Weighted crunch with sandbag

Ready to boost that metabolism? Let’s go!

WORKOUT SETUP

4 exercises
1 minute each
4 rounds
1-minute rest between rounds
20 minutes total
Equipment: Dumbbells & sandbag

WORKOUT EXERCISE LIST

4 rounds

1 – Dumbbell hang power clean

1 minute

Grab two dumbbells and rest them over your shoulder.
Engage the core and maintain your back straight. That’s your starting position.
Deadlift the dumbbells between your legs into a hang position.
Then, extend your hips and legs quickly, returning to the start position.
Repeat.

2 – Burpees

1 minute

Start in a standing position and engage the core.
Begin the movement by quickly bending down, reaching the hands towards the floor in front of the feet.
As you do this, simultaneously jump, bring your legs back and land on the floor in a push-up position.
Perform a push-up and, on the way up, drive the hips up rapidly and jump into a squat position.
Return to upright and repeat.

3 – Kettlebell swing

1 minute

Hold the kettlebell with both hands.
Hinge the hips to initiate the swing movement.
Rapidly drive hip extension to swing the kettlebell upwards.
Control your swing descent with a hip hinge by swinging the kettlebell between your legs.
Repeat.

4 – Weighted crunch with sandbag

1 minute

Look for soft ground and set yourself up, lying down with your face towards the ceiling.
As the instructional video indicates, have your legs up and hold a sandbag in your hands.
Now slightly roll your upper body up while pointing the sandbag towards the ceiling.
The motion is relatively short, yet quite demanding. Hold at the top for a moment.
Now slowly return to the starting position.