Free personalized workout plan

Metabolic Minute Fat Loss Routine

By Julie Michaelson

Experience
Intermediate (2-3 years)
Time
12 minutes/day | 2 days/week
Good for
Fat Loss
Equipment
1 x Kettlebell, 2 x Dumbbell, Barbell
Statistics
Average Cardio Intensity
50%
Average Exertion
90%
Description

This workout routine incorporates limited rest time and circuit training to maximize the metabolic load on your body for optimal fat loss. In order to raise the metabolic load and cause your body to burn more calories, you can incorporate shorter rest times, heavy weight training, and aerobic training. This workout incorporates all three with circuit training. You'll see two circuit options below. For each circuit, start a one minute timer and begin the exercise. Complete the set and rest for the remainder of the minute, then start another one minute timer and begin the next exercise. Complete all exercises 3 times to complete the circuit. Intermediates should perform this workout 3-4 times per week to burn some serious calories and lose fat!

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Workout Overview

Week 1

Day 1: Circuit Option A

Day 2: Circuit Option B

Day 3: Rest

Day 4: Rest

Day 5: Rest

Day 6: Rest

Day 7: Rest


Circuit Option A

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Circuit
Barbell Squat demonstrationPlay Barbell Squat demonstration
3 sets, 10 reps, (rest 0s)
Show Alternative Exercises
Kettlebell Swing demonstrationPlay Kettlebell Swing demonstration
3 sets, 10 reps, (rest 0s)
Show Alternative Exercises
One-Arm Bent-Over Dumbbell Row demonstrationPlay One-Arm Bent-Over Dumbbell Row demonstration
3 sets, 10 reps, (rest 0s)
Each arm
Show Alternative Exercises

Circuit Option B

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Circuit
Stiff-Legged Barbell Deadlift demonstrationPlay Stiff-Legged Barbell Deadlift demonstration
3 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
3 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
3 sets, 10 reps, (rest 60s)
Show Alternative Exercises

Date Created: 6/24/2018, UTC


Last Updated: 6/5/2021, UTC

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