Workouts

Intermediate Bodyweight Metabolic Workout

by doctorjeal January 19, 2023

by doctorjeal January 19, 2023 0 comments 2 minutes read

This Intermediate Bodyweight Metabolic Workout is essentially a no-equipment workout, you will however need access to some kind of bench for the triceps dips however you can easily use the sofa or bed instead.

Excellent for an at-home workout, designed for beginners, it’s great for getting started with your fitness journey.

The metabolic part of the workout name simply means that it gets the heart going and feels a little cardio without doing too much cardio. The workout utilises compound bodyweight exercises to create the metabolic aspect of the workout combined with some light cardio-style exercises such as star jumps and heel flicks.

This is a progression workout from Beginner Bodyweight Metabolic Workout

Intermediate Bodyweight Metabolic Workout

Tips:

Perform each exercise slowly and under control, 2 seconds down, 2 seconds up.
Rest for 30 seconds between sets and exercises
Remember to breathe, do not hold your breath

Beginner Bodyweight Metabolic Workout Table

Standard Set 1

Number	Exercise	Set & Reps
1	Beginner Burpee	3 x 15

SET 1 Beginner Bodyweight Metabolic Workout Table

Like Burpees? You’ll love my February Challenge Feburpee or start anytime with my 28-Day Version

Superset 1 – 3 rounds

Number	Exercise	Set & Reps
2	Squat	1 x 15
7	Lateral Squat	1 x 15

SET 2 Beginner Bodyweight Metabolic Workout Table

Take Squats to the next level? Try my October Squat Challenge or start anytime with my 28-Day Version

Standard Set 2

Number	Exercise	Set & Reps
1	Standing Walkout	3 x 15

SET 3 Beginner Bodyweight Metabolic Workout Table

Superset 2 – 3 rounds

Number	Exercise	Set & Reps
1	Backward lunge	1 x 15
2	Forward Lunge	1 x 15

SET 4 Beginner Bodyweight Metabolic Workout Table

Standard Set 3

Number	Exercise	Set & Reps
1	Star Jumps	3 x 15

SET 5 Beginner Bodyweight Metabolic Workout Table

Jump to it with my December Star Jump Challenge or start anytime with my 28-Day Version

Superset 3 – 3 rounds

Number	Exercise	Set & Reps
1	Half Push Up	1 x 15
2	Triceps Dips )Straight legs)	1 x 15

SET 6 Beginner Bodyweight Metabolic Workout Table

Push it more with my March Push Up Challenge or start anytime with my 28-Day Version