Metabolic Resistance Training Workout

metabolic resistance trainingI have a quick question for you today…

Tired of the same old “Monday chest, Tues back/legs..etc” bodybuilding split and traditional, long, slow boring cardio routines?

Well, here’s an awesome total body workout you can add to your arsenal that will have you burning fat AND building lean muscle tissue all  at once.

This style of training keeps an elevated heart rate and allows for insufficient recovery time and is referred to as Metabolic Resistance Training. Lifting a challenging weight several times with an elevated heart rate for a given period of time is the foundation of this style of training.

Research has proven that performing some type of Metabolic Resistance training is an ideal way to burn unwanted fat, tighten your midsection AND build lean muscle tissue at the same time.

So here we go…

You’ll have 6 exercises to do, back to back with very minimal rest between each(no more than 20 seconds). After completing all 6 exercises back to back. Rest for 90-120 seconds then repeat for a total of 3-5 sets.

So here you go.

Follow these training rules for your very own Metabolic Resistance Training workout…

Warm-up circuit:

Bodweight squats – 10-15 reps
Push-ups – 10-15 reps
Lunges – 10 reps each leg
Band rows, inverted rows or pull-ups – 10-15 reps

Rest 30-60 seconds then repeat warm-up circuit for a total of 2-3 sets

Metabolic Resistance Training Circuit:

Dumbbell/Kettlebell Clean, reverse lunge & press – 6 reps each leg
DB/KB Stability ball 1 arm row – 8-12 reps each
DB/KB Iso lunge shldr to shldr press – 6 reps each leg
DB/KB Lateral squat with high pull – 6 reps
Stability ball reverse curl-up/push-up combo – 8-12 reps
Band squat to pull – 8-12 reps

Exercise #1 DB/KB Clean, reverse lunge & press

Exercise #2 DB/KB Stablity ball 1 arm row

Exercise #3 DB/KB Iso lunge shldr to shdlr press

Exercise #4 DB/KB Lateral squat w/high pull

Exercise #5 Stability ball reverse curl-up/push-up combo

Exercise #6 Band squat to pull

…that’s it.

Metabolic Resistance Training will not only help you shed fat and develop lean muscle tissue at the same time, but will have you spending less time time in the gym and allow you to enjoy a stronger, leaner, healthier new YOU.

Enjoy the workout

Ryan Miller
Wellness Coach
Licensed Trainer

P.S. If you have a question, just drop by the Training Like an Athlete Fan Page to ask it:

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And don’t forget…if you would like your very own custom Metabolic Resistance Training workout designed for you each month, check out my training program here:

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  1. I do your workout it amazing !!!!!!!!!!!!!!!

  2. Glad you like the workout Joel…thanks for giving it a shot!!

  3. Good explanation of what metabolic resistance is. Thanks.

  4. You are welcome and thanks for reading my post! Ryan

  5. Can you do this workout every day, or should you skip a day in between?

  6. I would recommend 2-3x per week with a day of rest or maybe some sprints, Jump rope of bodyweight intervals(10-20 minutes) in-between. Thanks for reading the post! Ryan

  7. I’m confused by the difference in your Metabolic conditioning workouts and your Metabolic Resistance Training workouts. They both seem to use weight and get the heart rate up. Would you mind clarifying for me. Recently found your site and love your workouts.

  8. Hello! Sorry to confuse you. With the Metabolic Resistance Training(MRT) workouts you use a heavier load and lower reps for more of a strength workout. With the Metabolic Conditioning Training(MCT) workouts you use a lighter load with higher reps for more of a conditioning workout. Both use incomplete recovery for their desired training effects. Hope this helps and thank you very much for checking out my site & posts! Ryan

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    continue your great job, have a nice holiday weekend!

  10. Thank you and thanks for checking out my site! Ryan

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