THIS 30 MINUTE WORKOUT WILL BOOST YOUR METABOLISM

By Ryan Baronet

This workout is quick, intense, effective, and can easily be done at home if you don't have time to make it to a class. The compound movements burn more calories than isolated exercises and because you're working to your max for about 15 minutes straight, you'll feel the benefits on your metabolic rate throughout the day.

Warm up for 5-8 minutes with a mixture of mobility movements and gentle pulse raising exercises before flowing through the workout below. All you need is a heavy kettlebell and a timer.

Complete 3 rounds of this lower body circuit.
  • 1 min of Alternating KB curtsy Squats
  • 45 seconds of Goblet Squats
  • 30 seconds of Alternating Lateral Lunge
  • 30 seconds rest before repeating

Rest for 2 minutes, and then go straight into this 4 minute metabolic set. Complete as many rounds as possible (AMRAP) within the 4 minutes, counting how many times you make it through. Try to match or beat your number the second time around.

4 min AMRAP
  • 10 x Walkout into Push up / KB High pull

  • 10 x KB Thruster
  • 10 x KB swing
  • Rest 1 minute and then repeat


CONTRIBUTED BY

Rhian

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