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Metabolic training is both physically and psychologically challenging due to the shorter rest period in between high intensity sets of exercises. When your workout is properly planned, the release of endorphin after training will leave you feeling lifted, satisfied and happy. You’ll feel great! This uplifted feeling usually lasts for a few hours following a workout, sometimes it can last up to 24hrs. 

Metabolic workout will make you burn a lot of calories in a short period of time. It helps develop cardiovascular fitness and strength endurance. 

How is it done? Pair an upper body exercise with a lower body exercise for large muscle groups at the beginning of your workout. Choose exercises based on your training experience and fitness level. 

Below is an example of the first two exercises for a beginner and intermediate metabolic programme, do exercise A1 followed by A2, take a short rest between exercises. Do three rounds in total, then move on to your next set of exercises.

A1 – 1 Leg exercise (do 10-12 repetitions, take a 30 second rest).

A2 – 1 Back exercise (do 10-12 repetitions then take a 60 second rest).

If you have been doing weight training for at least a year and want to try an advanced metabolic programme, add another set of leg exercise after the back exercise. Here’s an example of the first three exercises for an advanced programme.

A1 – 1 Leg exercise (do 10-12 repetitions, take a 30 second rest).

A2 – 1 Back exercise (do 10-12 repetitions, take a 30 second rest).

A3 – Same Leg exercise as above (do 10-12 repetitions then take a 90 second rest).


With metabolic workout, the movement of blood from lower body to upper body increases the body acidity level. This can leave some people feeling temporarily nauseous. Feel free to ask if you want to know whether metabolic workout is the correct type of training for you. If you are new to metabolic training, it may take a bit longer for your body to fully recover between workouts. Feeling tired the morning after a workout and can’t shift a feeling of sluggishness throughout the day? It could be a sign of overtraining. Pay attention to your sleep quality, energy level, appetite, mood, etc. A carefully planned workout programme will prevent overtraining and injuries.