Saturday, October 20, 2012

Weekend Workout #21

Ohhh you are going to love this workout.  I recently did this workout with one of my clients and she was exhausted by the end.  This is a great metabolic workout, completing both structural and compound exercises with minimal rest in between.  This type of workout will burn many calories during the workout, but will also spike your metabolism so you continue to burn calories after your done.

Metabolic workouts are high-intensity anaerobic workouts (without the use of oxygen), and almost leave you breathless.  Conversely, aerobic workouts (with the use of oxygen) are ones that you could carry on a conversation with someone while exercising.  When you are limited on time, or want to get in an efficient workout, metabolic workouts are a great choice.

Finally, when doing these types of workouts, you should be feeling a burning sensation in your muscles near the last rep of each exercise.  With this "muscle burning" effect, the body tends to make hormonal changes that result in more fat burning and building more muscle.  Who doesn't want that to happen?

Equipment needed:

The only piece of equipment you will need is a jump rope (if you don't have one you can either act like you have one in your hands and still do the same motion, or simply do jumping jacks instead).
This is a great workout to do on your non-strength training days.

Workout details:

  • 4 supersets of 6 exercises.  
  • Perform each exercise without any rest  (or as little as possible), and only 30 sec. between sets
  • Superset #1 = jump rope for 3 min. and 20 reps of all exercises
  • Superset #2 = jump rope for 3 min. and only 15 reps of all exercises
  • Superset #3 = jump rope for 3 min. and 10 reps of all exercises
  • Superset #4 = jump rope for 3 min. and 5 reps for all exercises
  • Jump rope
  • Pushups
  • Alternating lunges
  • Mtn climbers
  • Knee tucks 
  • Burpees
** Knee tucks - sitting with knees bent and feet off the floor, bring knees toward chest as you crunch your upper body.  Then extend your legs and lower your upper body back towards the floor, repeat.

As always, make sure to warm up good and then  follow up this workout with some easy stretching. Do this with a friend to add a little competitiveness.  You'll burn about 300 calories in 20-30 min. with this workout if you are able to complete all reps listed above.  

Let me know what you think of this workout by leaving a comment in the "Comments" section below.
Have fun!  

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