Metabolic Exercise Plan


Last Updated: March 31, 2017

Sample Metabolic Exercise Plan

Complete 4 rounds of each exercise

Perform exercise for 30 seconds
Rest for 30 seconds in between each round of exercise you perform
You can rest the same 30 seconds or up to 1 minute after 4 rounds of one exercise

Make sure to warm up and stretch out before you exercise
A warm-up could include 50-100 jumping jacks, running on the spot and a few slow repetitions of the exercises you are going to perform. You should then stretch your muscles to prepare for your workout.

1. Air squats 4 rounds of 30 sec/30 sec rest

2. Push ups or modified push ups 4 rounds of 30 sec/30 sec rest

3. Abdominal Crunches 4 rounds of 30 sec/30 sec rest

4. (optional) You can do a bonus round of 1 minute of burpees at the end of your workout.

These exercises should be performed at 85-90% of your maximum output.

This is a short but intense workout and you should feel tired by the end.

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