This 20-minute high intensity full body workout is one which you can do anywhere using only your body weight. It will help you burn more calories to lose fat and improve your metabolism.

More muscles will be activated because this is a full body workout.

What is a Metabolic Workout?

A metabolic workout is one which increases the intensity of a workout by minimizing rest between high intensity exercises. A metabolic workout’s purpose is to increase the body’s metabolism efficiency (the rate at which energy is burned).

This maximizes the amount of calories burned, which in turn will help you lose fat if you maintain a calorie deficit.

Remember, calories are the energy units found in all food and drinks. A calorie deficit is when consistently consume less calories than you burn. Your body will first burn the energy stored as broken down carbs first. It will then look to your fat cells for energy which helps you lose your overall fat percentage and get leaner.

High Intensity Full Body Workout

20-Minute High Intensity Full Body Workout
  • 2-4 Rounds
  • 30 Seconds Work
  • 30 Seconds Rest
  1. High Knees
  2. Burpees
  3. Jumping Jacks
  4. Plank Get Ups
  5. Lunge Jumps

You can start by doing 2 rounds if your fitness levels aren’t up to scratch. This will make up 10 minutes, which will still be sufficient in this type of training.

Make sure that you warm up well, because this workout does involve plyometrics which can be dangerous for the knees and ankles, especially if you’re not warm enough.

I prefer doing this type of workout after my main session, because it helps with strengthening your body and nervous system. I do strength training using the big three fundamental lifts and other compound exercises.

You Want A More Personalized Program?

If you are a man over 30 and enjoyed this workout, you can get more metabolic workouts and personalized programs meeting your goals in mental and sexual health, sleep, longevity and motivation at The Coach: Men’s Health App.

Please use my link if you are interested as I will receive commission for this, so it would be highly appreciated if you do.


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