A Little Bit About Metabolic Workouts?

I’m sure we can all relate—life gets busy, and finding time for a solid workout can feel like a challenge. That’s why I love metabolic workouts. These fast-paced circuits combine strength and cardio to help you build muscle, burn calories, and boost energy. The best part is that you don’t need a gym, fancy equipment, or hours of your day. Just minimal equipment, some space, a little effort, and a willingness to sweat.

Metabolic workouts are designed to keep your heart rate up, which means you’ll continue burning calories even after you’re done—thanks to something called EPOC (excess post-exercise oxygen consumption), also known as the “afterburn effect”. This afterburn effect keeps your metabolism elevated for hours post-workout, making these routines incredibly efficient. By challenging your body with both strength and high-intensity movements, you get the best of both worlds: increased endurance, increased strength, and serious calorie burn in minimal time.

Whether you're short on time or just want an effective, no-fuss routine, this at-home metabolic circuit has you covered. Do this workout anytime you want to move, sweat, and feel stronger—all from the ease and comfort of your own space.

Workout Structure:

Circuit Style: 6 exercises, 12 repetitions per exercise, 1-3 rounds. Rest 30-60 seconds between rounds.

Metabolic Circuit:

Dumbbell Squat to Press
Mountain Climbers
Dumbbell Curl to W-Curl
Jump Squats
Plié Squat to Standing Pec Fly
Burpees

Exercise 1: Squat to Press

Intermediate (with Dumbbells): Hold a dumbbell in each hand at shoulder height, feet hip-width apart. Lower into a squat, keeping your chest up and weight in your heels. As you stand back up, press the dumbbells overhead, fully extending your arms. Lower the weights back to shoulder height and repeat.

Beginner (Bodyweight Only): Perform the same movement without weights. As you stand up from the squat, reach your arms overhead for a full range of motion. Focus on maintaining good squat form and engaging your core throughout the movement.

Squat to Press with Dumbbells (Intermediate)

Squat to Press without Dumbbells (Modified)

Exercise 2: Mountain Climbers

Intermediate: Start in a high plank position with hands directly under your shoulders and core engaged. Drive one knee toward your chest, then quickly switch legs in a running motion, keeping your hips low and moving at a steady pace. Maintain control and breathe throughout.

Beginner: Use a sturdy chair, a step, or a plyo box. Slow down the movement by stepping one foot forward at a time instead of running. Focus on engaging your core and keeping a strong plank position while bringing each knee toward your chest with control.

Exercise 3: DB Bicep Curl to W-Curl

Intermediate (with Dumbbells): Start with a dumbbell in each hand, palms facing forward, and elbows close to your sides. Perform a standard bicep curl, bringing the weights up to shoulder height, then lower back down with control. Next, rotate your arms outward so your palms face diagonally away from your body in a "W" shape. Perform another curl in this position, keeping elbows tucked in and engaging the biceps. Alternate between standard curls and W-curls for the full set.

Beginner (Bodyweight or Light Resistance): Perform the same movement using lighter weights, or even just bodyweight by mimicking the motion with full range of motion and muscle activation. Focus on slow, controlled movements to engage the biceps effectively (it might help to imagine you’re moving your arms through jell-o).

Exercise 4: Jump Squats

Intermediate: Stand with feet shoulder-width apart, core engaged. Lower into a squat, keeping your chest up and weight in your heels. Explode upward, jumping off the ground while maintaining a strong, lifted posture. Land softly with knees slightly bent and immediately go into the next squat. Maintain control and good form throughout.
Beginner (Air Squats): Perform a regular bodyweight squat without the jump. Lower down with control, keeping your chest up and weight in your heels, then stand back up, squeezing your glutes at the top. Move at a steady pace to keep the heart rate up while maintaining proper form.

Exercise 5: Plie Squats to Standing Pec Fly

Intermediate (with Dumbbells): Stand with feet wider than shoulder-width apart, toes turned slightly outward. Hold a dumbbell in each hand with arms in a goal post position, palms facing each other. Lower into a plie squat, keeping your chest lifted and knees tracking over your toes. As you stand up, bring your arms together, squeezing your chest. Release arms back to the starting position and repeat.

Beginner (Bodyweight or Lighter Weights): Perform the same movement without weights or use very light dumbbells. If needed, keep your squat range shallower and focus on squeezing the chest as you bring the arms together. Maintain control throughout to build strength safely.

Plie Squat to Standing Pec Fly with Dumbbells

Plie Squat to Standing Pec Fly without Dumbbells (modified)

Exercise 6: Burpees

Intermediate: Start standing, then squat down and place your hands on the floor. Jump your feet back into a high plank position, keeping your core engaged. Then jump your feet back in toward your hands. Explode upward into a jump. Land softly and repeat.

Beginner (Modified Burpee): Skip the jump, and instead, squat down, place your hands on a sturdy chair, a step, or a plyo box and step one foot back in at a time into a plank. Step your feet back in and stand up tall. Move at a steady pace while focusing on form.

Metabolic workouts like this prove that you don’t need hours in the gym to get a great sweat in. With just a little time and effort, you’ve just worked your entire body, fired up your metabolism, and built strength—and all from the comfort of home. Whether you pushed yourself to the max or modified as needed, every rep counts. Keep showing up, stay consistent, and remember—progress isn’t about perfection, it’s about moving forward one workout at a time!

Disclaimer: I am not a doctor, mental health provider, or a licensed dietician, and therefore this is not official licensed medical, clinical, or nutrition advice. These are things that I have implemented in my own life and utilized in my personal training and health coaching practice after spending a substantial amount of time studying and practicing these techniques in fitness, habit change, and nutrition (still, I’m not a dietician). They are not meant to cure any ailment, and they are certainly not meant to serve as a replacement for any mental or medical healthcare treatment. It is important to always consult your own physician before beginning an exercise, mental health, or nutrition or supplement program of any type.

Full Body Metabolic Burn: At-Home Edition