Metabolic H.I.T.

Burn more body fat in less time

Improve your aerobic and anaerobic energy systems.

Increase your body’s ability to burn more calories/fat at rest!

 

High intensity training (H.I.T.) raises the metabolic rate causing you to burn more calories after your training is long over with. When you create an Oxygen Debt (heavy panting) your body has burned off all of the blood sugar (glycogen) it has and needs to replace all of that energy. It does this by burning fat. You don't want to try and burn fat WHILE you are exercising. You want to burn off CARBS as fuel when you are exercising.

This metabolic H.I.T. workout has a bootcamp feel, but uses heavier weights, less reps, less cardio drills, total body exercises only and no rest until the end of drill.  A rest is given and that drill is performed again or a new drill is given.  Each drill is about 2 to 4 minutes long and ends with a 1min very high anaerobic cardiovascular drill.

Metabolic training is fast pace and hard hitting involving short rest periods and full fatigue. Workouts are approx 35 -40 minutes long due to their high intensity.

Four goals for any metabolic conditioning program: “The ‘B’s’ and the ‘H’s’:

•  Breathless: Each workout should make you breathless as if you ran wind sprints 
•    Burning: Generate burning in the muscles
•  Heavy: force body  to stress & strain under heavy weights at times 
•   Heat: Sweat! 
•  Then REST!  The last thing you want in metabolic training is to pace yourself. Rest can be short or longer if client needs, but the rest will allow you to push harder in the next drill.

   

• Uses large powerful muscle groups and its goal is to use natural sports moves combined with weight training, old school calisthenics, bodyweight exercises, plyometrics and explosive Olympic style movement into one workout.
•   Metabolic training are fast pace and hard hitting involving short rest periods and full fatigue

Sample workouts:

Beginner / modified workout, with light to moderate weights:

10 squat thrust,

10 pushups,

10 plyo squat jumps,

10 squat press, short rest to recover, repeat workout for 15 minutes

1 min of fast cycling on a bike

Advanced: Heavy weights

free bar squat,

sumo dead lifts

pull-ups,

Pushups to failure,

Treadmill sprint 1 min, rest to recovered, repeat circuit for 15 to 20 minutes

Those less fit are welcome but get a physical exam before trying this workout if you’re over 40 or have two or more of the following risk factors: a family history of heart disease, you’re a smoker, sedentary, overweight, or have high cholesterol or high blood pressure.  Not recommend for those with serious back, neck or knee joint problems.  Must be able to squat; perform lunges, run or bike.