What does it mean to be metabolic? The term “metabolic” is often used to refer specifically to the breakdown of food and its transformation into energy. The summer is fast approaching and that means the layers are beginning to come off. Below is a great fat-burning exercise/routine that will help you feel confident in your summer attire. This style of exercise is meant to use a lot of energy in a short amount of time to burn fat. You can do it anywhere, and I have suggested a few progressions so whether you are a beginner or a seasoned veteran you will see results from this workout!
What you need:
- Stopwatch/timer
- Yourself
- Good music
4 min Warm-up:
Too often people either skip the warm-up completely or warm up incorrectly. Below is a dynamic warm-up that will get your blood flowing and your muscles ready for exercise. The warm-up is intended to be performed with exercises back to back and with body weight only. I’ve provided a video to go along with the reading as an example.
- Slow lunge: alternating 3 rep per leg
- Plank shoulder taps: alternating 6 reps per side
- Sagging plank into a downward dog: 5 reps
- Plank knee tucks: alternating 3 reps per leg
- Lunge variation with torso reach twist: 3 reps each side
- Deep sumo swat with reach: 3 reps
- Deep sumo squat with hand behind head: 3 reps
- Standing diagonal reach: alternating 3 reps per side
- High knee pulls: alternating 4 reps per leg
- High knee pull with side lung: 5 reps per leg
- Lying glute bridge: both legs 10 reps; single leg 5 reps each leg
- Alternating leg drop with hip roll-up: 3 reps each side
The Circuit:
The workout is performed “ladder style”. This means you do each exercise for 1 rep then repeat them for 2, then 3, and so on till you achieve 5 reps of each exercise. Then, you work your way “back down the ladder” doing 5, 4, 3, 2, 1 reps. I’ve provided a video as an example. Here are the exercises performed.
- Prisoner Squat
- Burpee
- Plank-up
- Mountain climber
I’ve provided examples within the video if you become fatigued or if you are a beginner. If you can complete the entire ladder within 20min, you should increase your ladder a level and go up to 6 reps instead of 5 reps. Do not rush and sacrifice form for speed. Each exercise should be done properly and if you need to take a short rest, do so to prevent injury. After each circuit, record your time. Your goal is to beat that time in your next round or complete another ladder level in your next round.
Nutrition:
In addition to your exercise, the key to a tight tummy and overall tone is nutrition. Below is an example of a nutritious day that is anything short of boring. The recipe for dinner is even included below! Enjoy!
Breakfast:
1 scoop of Chocolate Dymatize ISO-100 (or any whey protein or 1c liquid egg whites)
8 oz unsweetened vanilla almond milk
1 packet of Quaker Low Sugar Oatmeal
Snack:
1 single serving of Dannon Oikos Greek yogurt 0% with fruit
Lunch:
4oz grilled chicken, fish, or lean ground beef
1/2c brown rice
½ piece of fruit (apple, orange, banana) or 1c berries
Snack:
1oz cheese
1 serving Reduced fat wheat thins
2 oz cubed grilled chicken (served cold)
Dinner:
3 oz shredded beef
2 corn tortillas
½ avocado
1 oz almond cheese
Diced tomato and onion for added flavor
(add salsa, sriracha, or hot sauce to taste)
Recipe for dinner:
Cook 2lbs shredded beef in the crock pot for 4-8 hours.
Add ½ cup Worcestershire sauce
1 tablespoon black pepper
½ tablespoon garlic
Serve warm with the other side items listed above.
Music in the videos:
Warm-up: Collective Soul “Light Shine Down”
Workout: Skillet “Comotose”
