Sep 10

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Weekend Workout by Metabolic Effect

Recently I decided to start trying to incorporate different types of workouts into my training once a week; usually on weekends after I’ve complete my main routine for the week.

This week I did a metabolic workout from Metabolic Effect. I love their website! It is packed with information and some are geared specifically for the female body.

The reason Metabolic Effect advocates short intense exercise combining weight training and cardio in one workout AND low intensity leisure walking is because these two activities are the most efficient way to exercise.”  They:

  • Build muscle AND burn fat
  • They burn fat both during and after the workout
  • Both have hormonal effects that reduce hunger and cravings.

The workout I chose is called a compact down-chain. It works like a ladder starting with 5 reps of each exercise in a circuit fashion, then 4, then 3, then 2, then 1. Then you take a short rest and do it again.

Their workout instructions state to do it for 10 minutes and that is your baseline to beat in the next workout.

I performed a 20 min. workout instead. The first round of 5 reps I used 20lb dumbbells. I knew that I wasn’t going to be able to keep that weight for 10 minutes, let alone 20, but I wanted to make sure I challenged myself. I used 15lb dumbbells for the rest of the workout.

I have to tell you, I loved this workout and will be using it again! Give it a go. Beginners need to be sure not to use too heavy a weight and rest as needed. You can see a video from their website by clicking here.


Do you like trying new workouts? What have been some of your favorites?

Permanent link to this article: http://www.get-fit-naturally.org/2012/09/weekend-workout-by-metabolic-effect/


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  1. Jenna

    That looks like a great workout! I’ve been trying yoga recently which is something I’ve never done before! It’s a lot of fun to switch it up!! Spa love

    1. getfitnaturally

      Jenna – let me know how you like it!

  2. Sarah Kay Hoffman

    Love this one for a quick, on-the-go workout!

  3. Kate @KateMovingForward

    Wow! This workout looks intense! Maybe I will give it a whirl tomorrow morning…I like fast, full body workouts! 😀

  4. Kelly @ Laughter, Strength, and Food

    This looks awesome! Thanks for sharing it…I am always short on time and quick workouts are the best!

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