Workout Routines

Metabolic Muscle in Minutes

Send your round-the-clock conditioning meter off the charts with this sub-20-minute protocol.

Ninety minute workouts? Ain’t nobody got no time for that.

And since time is an almost universal excuse for people who are failing to meet their fitness goals, it’s important to have some go-to workouts that require very little time but have a very high payoff. You may think that getting a fit, muscular body takes an hour-plus – that if you’re not spending that much time in the gym day in and day out, you’re just spinning your wheels. But that’s just not true.

If you invest 15-20 minutes, three days a week, you can set your metabolism on fire. How? By combining strength and conditioning exercises in a full-body metabolic conditioning circuit. If you combine movements that work a lot of muscle at one time, you maximize your bodies’ ability to increase your fat burning and muscle building hormones, and increase your metabolism.

The Protocol

> Perform the four exercises in a circuit fashion.

> Complete the number of reps designated for all four exercises before you move onto the next designated number of reps.

> Rest as little as possible.

> Time yourself to see how long it takes you to complete the circuit. The next time you perform this circuit try to beat your previous time.

The Workout

> Perform 15, 12, 10, 8, and then 6 reps for each exercise. Make sure to perform 15 reps for each exercise before moving onto the 12 rep round, and so on.

> Make sure to perform a quick dynamic warm-up before you start the workout. Three to five minutes of jumping rope or some dynamic stretching will work well.

Exercise                                                       Sets/Reps

Burpee to Jumping Pull-Up                      5 / 15,12,10,8,6

Overhead Kettlebell Swing

Goblet Hold Walking Lunge

Push-Up Taps

Perform the exercises as a circuit, performing 15 reps for each move the first time through, then 12 and so on until you are doing six reps for each on the fifth pass through the circuit.

Up Next: How to perform each move