30 Minute Full Body Metabolic Circuit Workout
Lose fat faster with this outdoor metabolic training workout
On today’s episode of Live Lean TV, I’m sharing a 30 minute full body metabolic circuit workout.
Back by popular demand, Carolyn Hoops joins me for this 5:45am early morning workout at the track.
Last week we showed you a 15 minute HIIT cardio workout at the track.
This morning, we are going to get sweaty with this high intensity, 30 minute full body metabolic circuit workout.
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Unfortunately, the sun didn’t get the wake up call, but within a few minutes, it started to get light out.
If you’re not sure what metabolic training is, I did a post comparing high intensity interval training vs metabolic training here.
Body Break 2.0?
Also, since our last video many of my Canadian viewers joked that Hoops and I were the new Hal Johnson and Joanne McLeod, from Body Break.
So if you’re interested in Living Lean and staying younger longer, join us in this 30 minute full body metabolic circuit workout.
This fast paced metabolic training workout hits pretty much every muscle in the body, and quickly keeps your heart rate elevated.
This combination can only mean one thing, fat burning.
It’s time to get sweaty!
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30 minute full body metabolic circuit workout
Here’s how this 30 minute full body metabolic circuit workout is structured:
Total time:
30 minutes.
Type of workout:
Complete each exercise in circuit format, by completing one set of each exercise, then immediately move in to the next exercise, with as little rest as possible.
At the end of the circuit, rest for 1 minute.
Number of circuits:
5 circuits.
Reps:
30 seconds per exercise.
Rest:
As little rest as possible between exercises.
Rest 1 minute after each circuit.
Exercises:
Click the links below for a step-by-step exercise demonstration of each exercise.
A1. Bleacher Jump
Reps: 30 seconds
Rest: move immediately into the next exercise.
Coaching cues: first exercise is the bleacher jump. Jump on top of a bleacher or if you’re working out in a gym, complete as a bench jump. Speed it up by landing softly, then quickly completing another rep as soon as your feet touch the ground.
A2. Straight Arm Plank On Bench
Reps: 30 seconds
Rest: move immediately into the next exercise.
Coaching cues: pull your belly button in while keeping your back flat. By completing the straight arm plank on a bench, it adds a little more instability, thus making your core work harder to maintain balance. If you want to look super cool, you can also go off the rails by completing a straight arm plank on the stair rail handles, like we did in the video. Hold the straight arm plank for 30 seconds.
A3. Bench Hop Over
Reps: 30 seconds
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Rest: move immediately into the next exercise.
Coaching cues: next exercise is the bench hop over, also known as the bench jump over. Complete for 30 seconds. Focus on landing softly, then hoping again with quick feet. Make sure you’re breathing throughout.
A4. Kettlebell Turkish Get Up
Reps: 3 reps/arm
Rest: move immediately into the next exercise.
Coaching cues: next exercise is the kettlebell turkish get up. If you don’t have access to a kettlebell, you can also complete the dumbbell turkish get up, or if you’re just beginning, you can complete the bodyweight turkish get up. Focus your eyes on the kettlebell at all times throughout the movement, and really keep your core engaged. Complete 3 reps with one arm, then carefully switch arms, without dropping the kettlebell on your head, and repeat. Also, don’t forget to switch the bent knee when you switch arms. Standing up and sitting back down counts as 1 rep.
A5. 100m sprint
Reps: 100m sprint takes approximately 9-20 seconds depending on how quick you are.
Rest: after the last exercise in the circuit, rest 1 minute, then repeat the A1-A5 circuit.
Coaching cues: after finishing all the reps of the kettlebell turkish get up, quickly move into completing the 100m sprint.
That’s one circuit of this 30 minute full body metabolic circuit workout
Repeat the A1-A5 circuit 4 more times for a total of 5 circuits.
That was your 30 minute full body metabolic circuit workout at the track.
Thank you once again to today’s co-host, Hoops.
Go hang out with Hoops on Twitter here.
Live Lean 15 follow along workout video program:
If you loved this metabolic workout, you’ll love my follow along 15 minute workout video series, Live Lean 15.
If you enjoyed this 30 minute full body metabolic circuit workout, click the social media logos to share it with your friends.
Also, subscribe to our Live Lean TV YouTube channel so you never miss a recipe or workout, and comment below.
It’s Food Wars time tomorrow, where I’ll be comparing two different foods, to see which one should be in your kitchen, and which one should be in the garbage.
I’ll see you then.
Questions For You:
- Do you enjoy training outdoors?
- What are your favorite exercises to do outside?
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.
If you’re looking for workouts that quickly burn fat, check out more of my 4 minute Tabata Workouts 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.
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