Running a metabolic training circuit means that you have a intensive routine that combines cardiovascular exercises and strength exercises. If you want to design one that’s right for you, pay attention to some of the keys that a training session with these attributes should be based on.
A metabolic training circuit has points in common with what a HIIT training would be, but it is not exactly the same, because here the intense effort is carried out in a sustained manner and not in the form of intervals.
The purpose of this training method is to accelerate the basal metabolism itself, so that the burning of calories and fat is increased, not only during exercise, but also after the session. The idea is to increase post-exercise oxygen consumption (EPOC) and in order to achieve this, it is necessary to design one detailed and accurate metabolic training circuit, which can mobilize the cardiovascular system and also the whole body muscles.
How to Do Your Metabolic Circuit for the Gym
A metabolic circuit routine is a complete and dynamic workout, where the variety of exercises and the speed with which they are performed are two starting points. Practicing it will improve your stamina and agility while losing weight and gaining tone in the major muscle groups.
The keys to a metabolic circuit training schedule are:
1. Time counts
When planning a metabolic routine for the gym, you have to consider the execution time. Given their demand, they are generally short workouts of 20-30 minutes that should be divided between the different exercises included and the seconds spent resting. For example, you can create your own design by 1 minute for each exercise and an additional 60-90 seconds rest between each exercise. Another option is to do you metabolic circuit set a certain number of repetitions, which you should try to complete in the shortest possible time.
2. The key is central to the variety of exercises
Most importantly when creating a metabolic circuit routine is to successfully combine several multi-joint exercises with which you can activate your entire body. Additionally, keep in mind that cardio and strength training should be balanced in your plan, paying special attention to controlling your heart rate. Ideally your maximum heart rate should do not drop below 60% at any time during training and some exercises should aim to reach 80-85%.
3. Includes training add-ons
It is a way to increase effort and also to achieve a more varied and dynamic routine. Dumbbells, kettlebells, elastic resistance bands, or even a few minutes of battle ropes (rope training) are good ‘ingredients’ in such a session.
4. Moderate the weight and respect the breaks
In strength exercises, it is important not to overdo the weight. This is not a workout for building muscle. On the other hand, it is essential every minute of it rest between exercises. It should be the correct seconds that will allow you a minimal recovery, but that will not diminish the rhythm achieved too much. Make sure that that your heart rate does not fall below 130-120 during recovery, and if so, shorten or increase the intensity.
Taking these considerations into account, when designing your metabolic routine for the gym , you just have to choose a certain number of exercises, from 3 to 5, and create a circuit that you must complete and repeat the number of “laps” that your physical condition allows you to do.
As basic exercises that every metabolic workout should have, the following stand out:
- Burgees (jump + plank)
- Squat (you can do it with a jump to increase the effort)
- Climber Steps (mountaineers)
- Push-ups (recommended to combine them with a side plank)
- Dumbbell row
- Dead weight
If you don’t know where to start a good break is to do 10 repetitions of 3 of these exercises, with a 1 minute break in between, and complete your metabolic circuit 8-10 times. Remember, this type of training should not be done for days at a time and it should be started with the guidance from a certified personal trainer. Your body must recover for at least 24-48 hours, during which time your metabolism will continue to burn calories and fat.