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Want to rev up your metabolism and reduce body fat faster? Trade your time on the treadmill for a little metabolic conditioning! Research shows this whole-body, high-intensity, interval-style training is just as effective at boosting aerobic fitness as a longer cardio session and more effective at improving muscular endurance and increasing metabolism. Plus, study subjects who did metabolic conditioning perceived their workouts as more enjoyable and were more likely to stick with it, compared to those who ran on the treadmill for 30 minutes.
This 20-minute routine combines the cardio benefits of this type of training with metabolically active-muscle building moves for a double weight-loss workout whammy!
How it works: Do 1 set of each exercise back to back. After you complete the last move in the circuit, rest 2 to 3 minutes before repeating one more time (the full workout should take you 20 minutes or less). For best results, do this routine four nonconsecutive days a week—no additional cardio needed! (A flexibility or foam rolling routine on your off-days is a great compliment to this plan).
You'll need: A set of heavy dumbbells. Choose a weight that allows you complete the prescribed number of reps, nothing more, with good form.
BONUS: Check out this full-length workout video to see the moves in action!
RELATED: Jillian Michaels' Beach Body Workout
Turn your body into a fat-burning furnace with this metabolic conditioning routine
female athlete doing interval training workout
Interval Workout: 20-Minute Fat-Burning Workout