Here’s a metabolic training session I recently wrote for a client. It’s set up in two circuits, works in a 30:30 work to rest ratio, and takes less than 25 minutes to complete. Don't forget to warm up and cool down properly.
Start with Circuit A and do as many repetitions of the inverted row as possible in 30 seconds. Rest for 30, then move on to squat jumps. Complete two full rounds of this circuit back to back. Rest for 2-3 minutes and do the same with Circuit B.
1-Arm Swing (you can use a kettlebell or a dumbbell)
Make it easier: Do one round of Circuit A, rest 2-3 minutes, then do one round of Circuit B. You could also add in more rest periods such as Circuit A, 2 minutes rest, Circuit A again, 2 minutes rest, Circuit B, 2 minutes rest, Circuit B again.
Make it harder: Increase the work to rest ratio to 40:20 or 45:15.
*Always consult your physician before starting an exercise program. Additionally, it is highly recommended to consult a reputable fitness professional to learn proper form. Any exercise can result in injury if done incorrectly. Taking part in this and any program is done so at your own risk. Amanda Kopeski will not be held liable for anything other than awesome results. Listen to your body and don't do anything stupid.