Why You Need to Give a Metabolic Workout for Women a Try

Metabolic workout for women: woman doing high knees
Metabolic workout for women: woman doing high knees

We love a good metabolic workout for women because it gives the biggest bang for our buck.It is one thing to burn calories while working out, but it’s a whole new level to keep burning calories after you’ve worked out. 

Metabolic workouts are similar to interval training, where you perform sets of intense exercises with slight rest periods between. Let’s get into the nitty gritty of metabolic training, its benefits, and how to incorporate this workout into your day-to-day life! 

What Is Metabolic Training?

Metabolic training is a type of workout program that helps your body burn calories during and after your workout. You maximize your physical performance and effort while performing sets in short, intense bursts. 

In other words, you do cardio workouts and strength-training workouts at a quicker but more intense pace. This targets different muscle groups while boosting your metabolic rate, (e.g. the number of calories your body burns a day).

Have we convinced you yet? If not, the next section should do the trick!

3 Benefits of Full Body Metabolic Workout for Women

Metabolic workout for women: woman sitting in a basketball court

When it comes to metabolic conditioning, you can experience a variety of benefits. Whether you are focused on resistance training or a more aerobic workout plan, this style of working out can help you lose body fat, support your heart, and even help build muscles.

1. Fat Burning That Promotes Weight Loss

As we have mentioned earlier, the main benefit of metabolic training is to help you burn fat and calories even after you’ve worked out. In addition, the intensity of metabolic training allows you to burn more fat during workouts compared to a regular cardio and strength-training workout.

High-intensity interval training (HIIT) workouts can reduce body fat with minimal time commitment. One study showed that participants who performed a HIIT workout three times a week for only 20 minutes lost an average of 4.4 pounds of body fat in only 12 weeks, while the control group — who performed 40 minutes of steady-state cycling thrice weekly — saw minimal changes. 

2. Support the Heart 

Aside from burning more fat and calories, metabolic training also strengthens the heart since the intensity of the workouts can mean wiping-sweat-from-your-brow levels of cardio.

Many studies have shown that high-intensity workouts can benefit the heart, though more research is needed.Research also shows that exercise can help reduce blood pressure and heart rate.

3. Increase Muscle Mass

Finally, metabolic training can also build different parts of your muscles and increase fat loss and muscle mass.Many studies also indicate that HIIT workouts are the most effective type to increase fat loss if overweight, while also supporting muscle growth. 

One substantial review that looked at 13 different studies totaling 424 overweight adults concluded that moderate-to-high-intensity workouts (HIIT) can help improve body composition. Metabolic workouts work to increase your muscle mass which inherently helps support your joints, bones, tendons, etc. This is beneficial at any age, but especially as you get older.

8 Metabolic HIIT Workouts to Add to Your Routine

Metabolic workout for women: woman working-out outdoors

If you want to turn your body into a calorie-burning machine, add metabolic training to your workouts. Not to toot our own horn, but pairing these workouts with our Pre-Game pre-workout and our Pump pre-workout will help fuel your workout and support your recovery.  

Here are eight metabolic workouts to add to your routine:

1. Box Jump

Metabolic workout for women: woman doing a box jump

Box jumps are a next-level move that strengthens your glutes, quadriceps, hamstrings, core, and calves. This is a more advanced exercise, as it impacts so many different muscles, so stretch first. 

  1. Stand in front of a bench, chair, or any stable platform around your knee level in height.
  2. Bend your knees into a quarter squat (you are preparing for a jump) and swing your arms back as you prepare for the jump. Then, jump onto the bench or platform and land in a squat position.
  3. From the squat position, stand up straight. Then, step down from the platform, one foot at a time.
  4. Repeat for 10 reps per set and 2-3 sets.

2. Burpees

Metabolic workout for women: woman doing burpees

Oh, the infamous burpees! They're kind of like the kale of exercises. We know how you dread them, but they're oh-so-good for you. Not only do they work out your whole body, but they get your heart rate up high, which helps to burn calories.

  1. Place both of your hands on the floor while you’re standing.
  2. Kick your feet backwards, bringing your body to a push-up position. Make sure to give it a little force when kicking.
  3. Once in a push-up position, lower your chest slowly to the ground.
  4. Push your arms up with energy as you return to a squat.
  5. From the squat position, jump in the air as you raise your arms.
  6. You end in your starting position — standing.
  7. That’s one rep. Repeat for 10 reps and 2-3 sets.

3. Push-ups and Inverted Shoulder Press

Metabolic workout for women: woman doing push-ups

The inverted shoulder press is a great exercise that focuses on strengthening your chest, triceps, and shoulders. Due to the inverted nature of the push-up, it focuses mainly on your shoulder muscles. Get in a good upper body stretch before doing this one!

  1. Place your hands on the floor, shoulder-width apart, and extend your feet. From your head to your heels, you should be in a straight line.
  2. Bend your elbows and lower your chest until it nearly touches the ground. Then, push through your hands to straighten your arms while your hips are raised. Press into your heels.
  3. Bend your elbows to lower your head until it nearly touches the ground.
  4. Press through your hands again to straighten up. Return to your starting position.
  5. Repeat for 10 reps and 2-3 sets.

4. Running Lunges

This exercise is an excellent addition to any training program. It boosts your heart rate, helps burn fat, and can be done in the gym or in a home workout

  1. Position yourself in a lunge position – right foot at your front and left leg in back, knee bent to the ground. Make sure your left leg’s at a 90-degree angle. Your front knee should be directly on top of your ankle.
  2. Push your back knee up into a high-knee position. At the same time, hop your right foot off the ground. Then, land on your starting position.
  3. That is one rep. Repeat for 10 reps and 2-3 sets.

Note: If you cannot perform the jump yet, simply replace the jump with the step. Just push your body to get the most from this workout.

5. Mountain Climbers 

Woman doing mountain climbers

Mountain climbers are a great way to warm up your body because they truly are a full-body workout. They're convenient because they can be done in a gym, on a field, or even in your bedroom. 

  1. Start in a push-up position. Place your hands directly under your shoulders and keep your hips parallel to the ground.
  2. From there, run your knees as aggressively as you can towards your chest. Then, return the said knee and do the same on the other leg. Don’t let your hips rise.
  3. Repeat for 10 reps and 2-3 sets.

6. Jumping Knee Up-Downs

Woman doing jumping knee up-downs

This exercise is a total body workout that can get your heart rate up. This exercise targets your lower body from quads, glutes, and hamstrings. Jumping knee up-downs are a great addition to just about any workout routine and truly a bodyweight blasting exercise!

  1. Start in a base or lowered squat position.
  2. From the base squat position, bring your right knee at your back and kneel. This should give you a lunge-like position.
  3. Next, do the same with your left knee so you’re kneeling.
  4. Bring your right leg back to the starting position (base squat position). Then, do the same for your left. You should return to the starting position at this point.
  5. Then, aggressively jump and simultaneously return to the base squat position.
  6. That is one rep. Repeat for 10 reps and 2-3 sets.

Tip: You can use weights such as a dumbbell or kettlebell for added resistance.

7. Bulgarian Split Squat

Woman doing the Bulgarian split squat

The Bulgarian split squat is a type of single-leg squat. In this case, you elevate your back leg on a bench or box to stretch out your quadriceps. Because this exercise targets each side of your body, it can help you work through side-to-side muscle imbalances.

  1. Stand about 3 feet in front of a bench, sofa, or any platform that’s at knee-level.
  2. Once standing, rest the top of your right foot on the platform as you keep your right leg bent.
  3. Bring your left leg just slightly forward. Don’t go too far, as it will hurt your form.
  4. Lower your body. Push your body back upwards by using your left (standing) leg.
  5. That’s one rep. Repeat 10 times and then complete 2-3 sets.

Tip: You can use weights such as dumbbells or kettlebells for this exercise. You can hold two dumbbells on each hand and simply place them on your side. But however you hold the weights, be sure that the form stays correct.

8. One-Arm Dumbbell Row

Woman doing one-arm dumbbell row

The one-arm dumbbell row is an excellent exercise for your back, upper body, and triceps. This stretch focuses on one arm at a time, which helps isolate your muscles. This form of weight training is a great toning exercise.

  1. To start, stand on a workout bench (or any bench of a similar height) and hold a dumbbell in your right hand.
  2. Then, rest your left knee on the bench as your right leg is on the ground. Lean forward and rest your left hand on the bench. Leave the dumbbell in your right arm. This is your starting position.
  3. Lift your right arm and pause at the top. This engages your lats, core muscles, and back. Keep your elbow to the side of your body.
  4. Slowly lower your arm from the starting position. Then, repeat the same process until the set is complete. Then, do the same exercise on your left arm.
  5. Repeat for 10 reps and 2-3 sets.

Other Things to Consider During Your Metabolic Workouts

Women working at a gym

When you're completing a metabolic workout for women, it's essential to stretch before you begin. Many of these exercises are full-body, so while they positively impact your body, they are also tiresome. 

There are a variety of different methods to stretching, so do what works for you. Whether you stretch before five minutes or a 20-minute yoga routine, your body will thank you.

Making sure you're adequately fueled pre-workout, and post-workout is critical! Try pairing these workouts with our Pre-game, a powerful preworkout, and our Bright Whey for post-workout support.

Best Metabolic Workouts for Women

Group of athletic women sitting on the floor

Aside from boosting your metabolism and increasing fat loss, metabolic workouts can be done in a gym or at home. They use your body as the primary source of weight but have the option to add other weight, such as a kettlebell.

They’re also a great option if you’re short on time or have a limited workout space. 

If you love metabolic workouts, try pairing it with Flare, our #1 fat burner. It will help you drop extra water weight, increase fat loss, boost energy, reduce stress, and improve your mood.

See you at the gym, babe! Let's go after those #gains together.