Metabolic Resistance Training (MRT) is a method of high-intensity circuit training that leverages high-rep resistance exercises and minimised rest periods to elevate your heart rate and hold it there in during a high-intensity, time conscious workout. The result is an increase in calorie burn whilst you train and a heightened metabolic rate in the hours that follow. It is great for building lean muscle, burning fat, and boosting cardiovascular and muscular endurance.
MRT is performed in a circuit style, with 3-5 resistance exercises being performed back-to-back, usually for four rounds with a brief rest period between each. Exercises chosen will almost always be compound movements (such as squats, lunges, burpees etc), to hit as many muscles in the body as possible in a short time frame for maximum burn.
What are the Benefits of MRT?
• Calorie and Fat Burn - MRT boosts your calorie consumption, with heightened burn during your workout, and an elevated metabolism throughout the day.
• Blend of Cardio and Resistance Training - This makes MRT great for building lean muscle, increasing strength, burning fat, and enhancing cardio and muscular endurance.
• Requires Minimal Equipment - Whilst ideally you would perform at least a couple of exercises with weights, an MRT circuit can be done with no equipment or home Gym Equipment as simple as Glute Bands or a 12kg Kettlebell.
• Time Effective Workouts - The rapid-fire rounds of exercises with minimal rest make for an intense total-body workout that can be completed in around 25-30 minutes.
• Scalable Workouts - Adjust your resistance or rest periods to suit your fitness levels.
Example Metabolic Resistance Training Circuit
Complete four rounds of the below exercises, allowing 90 seconds rest between rounds, and 30 seconds rest between each exercise. You should be able to complete this workout in approximately 30 minutes. If you find it takes a lot longer than 30 minutes, lower the weights or perform three rounds and build your way up to four rounds.
Battle Rope Waves
• Reps / Duration - 30 seconds at full intensity.
• Muscles Worked - Core, glutes, shoulders and arms.
Burpees
• Reps / Duration - 10-12 reps.
• Muscles Worked - Chest, shoulders, core, glutes and quads.
Dumbbell Thrusters
• Reps / Duration - 12 reps.
• Muscles Worked - Shoulders, quads, glutes, triceps and core.
Kettlebell Swings
• Reps / Duration - 15-20 reps.
• Muscles Worked - Glutes, hamstrings, core and shoulders.
Mountain Climbers
• Reps / Duration - 30 seconds at full intensity.
• Muscles Worked - Core, shoulders, chest and hip flexors.
If you are looking for a rapid, high intensity, calorie burning way to work out, which builds on your cardio, strength, and endurance, MRT circuits may just be for you. Burn fat and grow muscle effectively next time you work out by giving the above plan a go!
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Tags: Exercise Type > Conditioning ; Exercise Type > Strength ; Target Area > Waist
