Metabolic Workouts

IMG_1971Metabolic workouts can best be described as brief bouts (30-90 sec) of intense strength training combined with brief bouts on intense cardiovascular training.  These workouts are usually done in a circuit wit little to no rest in between exercises.  When done correctly metabolic workouts produce outstanding results in strength, stamina and body composition.

At MRSPFitness we specialize in metabolic workouts.  About 99% of our clients workout for 60 minutes including warm up and in that time we need to give them the most effective workout possible. I feel that metabolic workouts give clients more bang for the buck then any other workout.

These workouts can be designed many different ways, but they all have one thing in common and that is a high degree of intensity.  Clients that put out the most effort, according to their abilities and the MyZone Moves Heart Rate.  Metabolic workouts can be done with Kettle Bells, TRX Suspension Trainer, Battle Ropes, Bands, Bodyweight, and Cardio Machines.  These workouts can be used with beginners to elite athletes, just the level of intensity and the amount of resistance used would be different.  We can start off each client at a low intensity level, and with each consecutive workout we can gradually bring up the intensity by either increasing the resistance of loads or decreasing the rest period in between exercises or both.  Usually within a month or two our clients can complete a non stop circuit with little to no rest in between exercises with a high level of intensity.


Find below a few examples of different metabolic workouts.  These workouts when done correctly will put you in a world of hurt, but the results will be worth it.




Row Machine, TRX, Kettle Bell, Treadmill

800 Meter Row or Run

20 KB Swings

20 Push Ups

20 TRX Inverted Rows

20 TRX Knee Tucks

600 Meter Row or Run

15 KB Swings

15 Push Ups

15 TRX Inverted Row

15 TRX Knee Tucks

400 Meters Row or Run

10 KB Swings

10 Push Ups

10 TRX Inverted Row

10 TRX Knee Tucks



Equipment Needed: Kettle Bells, Medicine Ball, TRX, Jump Rope

KB Swings x 30 seconds

1 Arm Medicine Ball Push ups x 30 seconds each side

MB Chops x 30 seconds each side

KB Snatches x 30 seconds

Box Jumps x 30 seconds

TRX Single Arm Row x 30 seconds each side

1 Arm KB Clean and Press x 30 seconds each side

Seated Russian Twist x 60 seconds

Jump Rope x 30 seconds

Any questions feel free to email me at or better yet stop by MRSPFitness at (2170 NE 123rd St. North Miami, FL 33181) for a free workout.  You can also see videos of classes that I coach on Instagram (MRSPFitness) or on my Facebook Business Page (MRSPFitness)


Mikhael Ricks

“Whatever you do make sure you’re built for it!”