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metabolic booster

Workout: Total Body Metabolic Booster

woman jumping rope in a white room next to a window

Time: 45 - 60 minutes

Equipment Needed: A Bench / Chair, Stopwatch, a Jump Rope, and a Partner (optional)

Warm Up: 5 - 10 minutes

Timed: 10 minutes

Complete as many rounds as possible of the following, HOWEVER, at EVERY 1 minute interval, no matter where you are in the circuit, stop and complete 2 floppy burpees. Then resume where you left off. This one is FUN!

  • 7 - 3” Lunges - 7 per side

  • 7 Push-Ups

  • 7 Full Sit-Ups

Circuit:

Complete 3 rounds of the following. Perform each exercise for 30 seconds. Add additional rest IF NEEDED after each completed round. Minimal rest between each exercise (except where designated).

  • 1-Legged Pistol Squats (over a bench for modification) - left leg

  • 1-Legged Pistol Squats (over a bench for modification) - right leg

  • Dips (bench or chair)

  • Jump Rope (or jumping jacks)

  • 30 seconds Rest

Rest 2 - 4 minutes

Tabata Time: 

Complete 8 sets (or 4 minutes total) for each Tabata. Ex: 20 seconds bicycle crunches 10 seconds rest, 20 seconds reverse crunches, 10 seconds rest, 20 seconds bicycle crunches, 10 seconds rest, etc… Complete the entire 4 minutes of Tabata 1 before going onto Tabata 2.

  • Tabata #1: Bicycle Crunches vs Reverse Crunches

  • Tabata #2: Flutter Kicks vs Bench Crunches

Rest as Needed.

¼ - ½ mile Recovery Run.

Partner Core Workout:

Each person should complete 1 - 2 rounds of the following exercises. Modify as necessary if you do not have a workout partner.

  • 45 seconds Partner Leg Throws

  • 45 seconds Partner Sit-Ups & Push-Downs

  • 45 seconds Partner Crunches (with leg pull)

Cool Down & Stretch: 5 - 10 minutes


Workout by: Dr. Saara Haapanen

Photo Credit: Canva by RossHelen 

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