30 Minute Metabolic Circuit Workout To Burn Fat Faster
Fat incinerating Outdoor Metabolic Workout Circuit
On today’s episode of Live Lean TV, we are back with another 30 minute metabolic circuit workout to burn fat faster.
The beautiful Carolyn Hoops makes a return, and we brought some toys.
Trust us, you will be getting out of your comfort zone during this 30 minute metabolic circuit workout.
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This metabolic circuit workout can be completed at a track or outdoor field, and is comprised of:
- 6 different exercises
- 5 circuits
It’s time for you to burn fat faster, break through your gym plateaus, and have lots of fun while you do it.
“Fun”, you may ask?
Wait till you see how much fun Hoops and I have in the workout video.
Incinerate fat fast: outdoor metabolic circuit workout
Each metabolic circuit workout consists of a:
- push exercise
- pull exercise
- leg burning exercise
- core exercise
- heart racing cardio exercise
Each circuit is timed, with your goal of beating your previous time during the following circuit.
We posted our best times below.
Are you ready to get sweaty by completing 5 circuits of this metabolic circuit workout?
This one is going to be a burner.
Hoops is ready.
Lets do it.
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30 minute metabolic circuit workout to burn fat faster
Here’s how this 30 minute metabolic circuit workout to burn fat faster is structured:
Total time:
30 minutes.
Type of workout:
Metabolic circuit workout based on time.
Metabolic training workouts keep rest periods shorter and are usually completed in circuit format, with very little rest between exercises.
If you’re training with a workout partner, one person completes the circuit, while the other rests.
Once the person completes the workout circuit, the other partner begins.
Equipment required:
- Weight sled or if you have a partner you can use a resistance band
- Sandbag
- Weight vest
- Kettlebell
- Speed parachute
Number of reps:
See the exercises below for the rep count or duration.
Number of circuits:
Repeat this metabolic circuit 5 times.
Rest:
No rest between exercises within the circuit.
Rest 3 minutes after completing the circuit.
Exercises:
Click the links below for a step-by-step exercise demonstration of each exercise.
A1. Sled Pull Sprint
Reps: 1 x 50 yard sprint (approximately 50 meters)
Rest: 0 seconds
Coaching cues: place the Ultimate Sandbag on top of the weight sled for added weight, then strap on the sled like Santa Clause, and sprint 50 yards.
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Note: in the workout video, I completed the speed parachute sprint first, but it’s recommended to complete the sled pull sprint first.
Exercise modification: if you don’t have access to a weight sled, you can replace the sled pull sprint with the partner resistance band sprint.
A2. Sandbag Bent Over Row
Reps: 10
Rest: 0 seconds
Coaching cues: take the Sandbag off of the sled, then complete 10 reps of the sandbag bent over row to target the muscles in your back.
A3. Weight Vest Push Up
Reps: 10
Rest: 0 seconds
Coaching cues: strap on the weight vest to complete 10 weight vest push ups.
Advanced modification: complete as a weight vest plyometric push up.
A4. Weight Vest Jump Squat
Reps: 10
Rest: 0 seconds
Coaching cues: keep the weight vest on and complete 10 weight vest jump squats.
A5. Kettlebell Russian Twist (i.e. Mason Twist)
Reps: 10/side
Rest: 0 seconds
Coaching cues: take the weight vest off and immediately complete 10 reps of the kettlebell Russian twist.
A6. Speed Parachute Sprint
Reps: 50 yards (approximately 50 meters)
Rest: 3 minutes
Coaching cues: strap on the speed parachute and sprint 50 yards, all the way back to the start line.
Can you beat us?
Even though Hoops says she beat her previous, every single time, I don’t believe her.
If I remember correctly, she beat her previous, maybe 1-2 times.
I beat my previous time twice.
Remember, the goal is to challenge yourself by aiming to beat your previous time during every circuit.
Plus, even though Hoops says she beat my time every circuit, here is the truth:
- Brad’s best time: 1:19
- Hoops’ best time: 1:42
Did you enjoy this 30 minute metabolic circuit workout?
If you enjoyed today’s 30 minute metabolic circuit workout to burn fat faster, show your support by clicking the social media buttons to share it with your friends.
Also subscribe to our Live Lean TV YouTube channel.
Finally, leave a comment below to tell us how much you love Hoops, and thank her for taking her valuable time to come workout with us.
You can show your appreciate for Hoops by following her on Twitter @Carolyn_Hoops.
Don’t forget to check me out on Twitter @BradGouthro as well.
I’ll be back again tomorrow with another edition of Food Wars.
Plus, next week Hoops will be back for another workout called the AbsoGlutely workout with the TRX and a few other toys.
See you then.
Questions For You:
- Do you enjoy outdoor workouts?
- What did you think of this workout? Are you going to try it?
Be sure to share your answers in the comment section below.
- Check out our free workout videos here.
- Check out my free recipe cooking videos here.
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.
Great stuff, really loved the HIIT. Its everything you could ever want in your cardio sesh.
Ste
Awesome. thanks for stopping by.
Awesome! I love being outside, and I really love the HIIT. It’s pretty much all I do for cardio now.