Intermediate Bodyweight Metabolic Workout

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

NumberExerciseSet & Reps
1Beginner Burpee3 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

NumberExerciseSet & Reps
2Squat 1 x 15
7Lateral Squat1 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

NumberExerciseSet & Reps
1Standing Walkout3 x 15
SET 3 Beginner Bodyweight Metabolic Workout Table

Superset 2 – 3 rounds

NumberExerciseSet & Reps
1Backward lunge1 x 15
2Forward Lunge1 x 15
SET 4 Beginner Bodyweight Metabolic Workout Table

Standard Set 3

NumberExerciseSet & Reps
1Star Jumps3 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

NumberExerciseSet & Reps
1Half Push Up1 x 15
2Triceps 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

Intermediate Bodyweight Metabolic Workout Videos

Beginner Burpee

Beginner Burpee

Bodyweight Squat

Bodyweight Squat Exercise Video

Lateral Squats

Bodyweight Lateral Squat Exercise Video

Standing Walkout

Standing Walkout Exercise video

Backward lunge

Backward Lunge Exercise

Forward Lunge

Forward Lunge Exercise

Star Jumps

Star Jumps Exercise Video

Half Push Up

Half Push-Up Exercise

Triceps Dips (Straight Legs)

Straight Leg Triceps Dips Exercise

Workout Card

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