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
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 |
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 |
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 |
Superset 2 – 3 rounds
| Number | Exercise | Set & Reps |
|---|---|---|
| 1 | Backward lunge | 1 x 15 |
| 2 | Forward Lunge | 1 x 15 |
Standard Set 3
| Number | Exercise | Set & Reps |
|---|---|---|
| 1 | Star Jumps | 3 x 15 |
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 |
Push it more with my March Push Up Challenge or start anytime with my 28-Day Version