If you're short on time but still want to fit in an effective training session—especially if your goal is fat loss—metabolic resistance training (MRT) is tough to beat. With this training style, the goal is to maximize caloric expenditure while also increasing your metabolic rate. There are many different ways to structure an MRT session, but generally speaking, circuit training lends itself well to this approach.
Here, you'll find two different examples of the same MRT session—one for beginners and another for intermediate/advanced trainees. Perform the workout on three non-consecutive days per week, for four weeks. It's designed to take about 25 minutes during the first two weeks and even less time after that.
How it works: Beginners will perform 1 set of A1, rest for 30 seconds; perform 1 set of A2, rest for 30 seconds; perform 1 set of A3, and then rest 60 seconds before repeating the mini-circuit 2 more times. Move on to the next mini-circuit (B1-B3) and follow the same pattern. Finally, perform 3 straight sets of C1.
For intermediate/advanced trainees: Perform all seven exercises as a giant circuit, resting 30 seconds between moves. Once you've completed one full round, rest 90 seconds, and repeat 2 more times. During weeks three and four, reduce your rest period between exercises to 15 seconds. Recovery between circuits should always be 90 seconds.
You'll need: A set of dumbbells, a chin-up bar (an exercise band for assistance is recommended), a squat rack, and a Swiss ball.