If you want to get fit and don’t have access to a gym, no worries! These 10 Metabolic moves will work your muscle groups and give you all the results you are after. You will scorch lots of calories without any equipment at all.

When you workout at an intensity that you can’t sustain for a long period of time, your muscles begin to burn and your breath becomes heavy. Muscles fill up with lactic acid (that’s what gives you the burning feeling). When you start to feel out of breath, your oxygen stores become depleted. HIIT (high-intensity training) forces the body to work in order to build oxygen stores back up. This goes on for 16-24 hours after you have worked out. The result is more calories burned. When you are resting your body is working to clear the lactic acid so it can gain oxygen back.

The EPOC (Excess Post Oxygen Consumption allows you to train for shorter periods of time than Steady-State endurance exercises. The more intensely you perform your sessions during the aerobic phase, the great the EPOC. You will preserve muscle and lose fat as a result. The focus in on increasing your V02 max which uses oxygen for energy. Adding two workouts like this per week can give you a metabolic boost. Working different aerobic systems with lower and higher impact moves will help build your fast and white twitch muscle fibers so you can get into optimum condition.

You must raise your conditioning levels in order to rid the body of unwanted body fat. This enables you to push harder for shorter periods of time and ensure you get the results you are striving for. In turn, you become a fat burning muscle building machine with higher HGH (Human Growth Hormone) levels in order to raise your metabolism so that it works for you and not against you. This also makes a great plateau buster for those who struggle shedding those final ten pounds. Metabolic conditioning workouts ensure that you keep your energy systems active and can maintain your results longer term.


  • Muscles adapt better and can deliver the oxygen needed to the muscles that are working
  • Heart gets stronger
  • Muscles develop a higher tolerance to the build up of lactic acid so they can work harder
  • Facilitates a training intensity that is high without compromising the body or burning it out
  • Performed 2-3x per week, it can improve endurance and strength
  • Increases the metabolism helping the body burn more calories and body fat

Simply follow these moves – suitable for all fitness levels – to raise your heart rate and lose inches all over. You will set a timer for this routine and perform each exercise for 30 seconds – 1 min. Overtime; you can build your conditioning, as you build your time. Vary the tempo each round. You will not rest until all exercises are complete. Let your heart rate come down and rest for 2 mins. You then have the option to repeat all exercises again for 2-3 more rounds. Be sure you wear a heart rate monitor that tracks both your heart rate and calories you are burning. When you do each round go all out!

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