A Short Workout That Goes a Long Way

The short definition of metabolic training is completing structural and compound exercises with little rest in between exercises in an effort to maximize calorie burn and increase metabolic rate during and after the workout.  FYI, your metabolism (aka metabolic rate) is how many calories your body burns at rest.


15 or 20 minutes and you’re done!  The caloric burning effects can last for up to 72 hours. Great for post workout cardio to stimulate more muscle than conventional cardio or a great workout for a time crunch.”

-Jeff Toney




Metabolic Workout Instructions:  45 seconds of all out intensity followed by 15 seconds rest before the next exercise.  5 different exercises for 3 or 4 rounds for a total of 15 or 20 minutes. “Choose a weight that challenges you! In this video, we only used 10lbs.”


Push up thrust jump “burpees”

Squat to a shoulder press and tricep extension

Renegade rows

Step back lunge with upright row to alternating bicep curl

Mountain climbers: Mountain climbers do not require gliders.  This exercise can be done on the floor by pumping your legs to your chest.