Metabolic Strength Circuits

Metabolic strength circuits can be easily performed in the gym, at home, or outdoors. Using body weight with some of the exercises, especially when first starting out, is totally appropriate. When adding weights, consider using dumbbells and medicine balls because of their compact design and ease of use. Perform 15 reps for each exercise or however many reps you can do in 15 seconds. If the exercise involves working a right or left extremity separately (as in lunges), count the right and left movement together as 1 rep. Rest for double the amount of time that it took you to exercise (a 1:2 work-to-rest-ratio) and move on to the next exercise immediately. Each strength circuit lasts approximately 5 minutes, so you will need to repeat it to add time to your workout. You can do an upper body circuit one day and a lower body circuit on another day, or you can combine both halves of the body with a total body circuit.

For the outdoor circuit, you'll need an area at least 50 feet in length. I've done outdoor metabolic strength circuits on driveways and porches and in parking lots, parks, and stadiums. Be creative with the area you have or travel around to find the perfect spot. This program consists of both weight exercises and burst exercises like skipping, jogging, or sprinting (that's why you need the 50 feet). You might have to travel back and forth over the 50 feet to achieve a work ratio of 15 seconds, or you can use a larger area.

Here are a few final tips for maximizing the effectiveness of your metabolic strength circuits:

1. Complete the movements. With the weight exercises, don't sacrifice speed for form. Use full range-of-motion movements to get all of your muscles working.
2. Decrease the rest in between sets. As you advance, decrease your rest intervals. Aim for no rest at all for a super quick, highly charged session!
3. Increase the weight you use. When your body isn't fatigued and sore after training, up the weight. The heavier the weight, the more calories you'll burn.
4. Get fast and explosive. Put some spring in your step and increase your energy output.
5. Do another round-- if you've up for the challenge, repeat the routine. Go through it as fast as you can.