Toy Box of Toil
There are so many, dare I say, fun metabolic exercises out there. And we come across new ones all the time—from other trainers at HIIT workouts we drop in on, Instagram or YouTube feeds, or our own creativity.
Like shiny new toys, we eagerly incorporate them into our workouts. But eventually they lose their luster and get replaced with something new. And then we forget about them.
Next thing you know, we’re out of ideas and settling on boring ol’ burpees till we barf.
But not anymore. This list of metabolic exercises is our toy box of toil, an ever-expanding collection of every move we find. So whenever we struggle to come up with exhausting exercises that we’re not tired of, we can open it up and pull out something fun to play with.
Rummage through, take whatever interests you, share your own exercises in the comments, and enjoy.
Metabolic Training 101
Metabolic training is the firecrackers of fitness. Rather than feel a slow burn from steady-state cardio, you explode with exertion for maximum calorie consumption over a short interval, recuperate, then explode again. And rather than strength training isolation exercises, metabolic exercises are full-body compound movements that develop functional, well-rounded muscles.
It’s a two-in-one: strength and cardio. And it’s time-efficient. But you have to give it your all to get the most out of it.
How to Use This Toy Box
- Start by clicking the section that corresponds to the equipment you have on hand:
- Click any exercise to view a clip of it.
- Click on the superscript (like this: 1What’s up? Me, cuz I’m a superscript.) for additional notes or variations.
- For variety and a well-rounded workout, choose a few of them. (Consider a pant-athlon.)
- Consider combining two of these movements into one. For example, roll-ups into burpees.
Balance your bodyweight HIIT workouts by including both exercises on your feet and ones on your hands.
Bodyweight on Feet (Low-Impact)
Bodyweight on Feet (High-Impact)
Bodyweight on Hands
Bench, Box, Log, or Ledge
Dumbbell and Kettlebell Exercises
Beginners can do all of the below metabolic exercises without dumbbells. Try using rocks too for an extra challenge or if you don’t have access to weights.
If you can move it, you can somehow use it for a HIIT workout, so this list could be endless.