The Metabolism Boosting Workout

Rev your fat-burning engine with this challenging training session.

There's more than one way to lose weight, but the most effective and efficient fat loss training includes both resistance exercise and interval work, or Energy System Development.

In the routine that follows, you'll lift weights using "alternating sets," in which you perform one exercise followed by another and alternate between moves. For instance, you might do a set of squats, rest briefly, and then do a set of rows. You can minimize your rest between sets with this approach because you use different groups of muscles to perform two distinct movements.

Besides limiting fatigue, this strategy allows you to train faster than you would normally, performing typical "straight sets," in which you do a set of one exercise, rest a couple minutes, and repeat the same movement.

With alternating sets, you maximize how much work you're able to do in a given time period, a concept known as "work density." Increasing the density of your training session increases the demand on your metabolic system so you burn more calories, lose fat, and spike your metabolism.

  • Increases metabolism to burn more calories during workout and at rest
  • Improves mobility, stability, and pillar strength
  • Makes you stronger in classic lifts like squats, deadlifts, and chin-ups
  • 45 minutes

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  • Dumbbells
  • Physioball
  • Barbell
  • Weight Plates
  • Mini Band
  • Cable Machine
Perform this full-body training session two or three times a week, resting at least a day between sessions to give your body time to recover. Stay active on days you don’t train.
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