Metabolic Workouts to Burn Fat, Build Muscle, and Get Into Form


Your goal as a soldier, physically, is to be in the best form of your life. This involves enhancing cardio, stamina, endurance, explosiveness, mobility, agility, and power while burning fat and remaining lean and healthy.

One of the easiest ways to concentrate on all these physical qualities in a single exercise is to use metabolic training, making it practical and effective.

Compound workouts with no rest in between to improve calorie burning and increase the metabolic rate during and after the exercise are short descriptions of metabolic training.

Compound exercises target several joints and muscles simultaneously, unlike standard weight training routines that exercise isolated muscle groups one at a time.

It won’t help you gain muscle quickly using isolation exercises because you can’t use the most weight possible with isolation exercises.

You’ll probably use less weight, and when you’re isolating your muscles, it’s harder to lift heavier weights. But it isn’t all that. Isolation exercises do not induce growth hormone production.

That’s why this metabolic HIIT circuit utilizes resistance compound exercises to help you rapidly build muscle.


Research shows that the whole body’s metabolic exercises can create more growth hormones so that you build more muscle.

You’ve got to work out in a way that naturally increases your level of HGH development, making the process of muscle building faster and more efficient. Research demonstrates that using full-body exercises is the most efficient way to increase GH intake.

Full-body movements involve the simultaneous use of more muscles. This puts tremendous stress on the body, which reacts by generating more HGH. To induce significant HGH, isolated exercises simply won’t recruit enough muscle fibers.

Often, because this exercise can deprive oxygen of your working muscles, it induces what is called metabolic stress. The outcome is an anabolic effect that contributes to faster muscle production.

I’m not suggesting that isolation exercises are not healthy or don’t work to construct muscles, because they usually do. But there’s a time and place for a military soldier with limited time to get full results to add this to your training program, especially if you have poor areas you need to strengthen.

Another way to tap into the Afterburn Effect is metabolic exercise. This applies to what is called EPOC (Excess Post Exercise Oxygen Consumption).

In other words, the body’s metabolism is incredibly high after a metabolic exercise. Your body is tapping into your fat reserves for energy via oxygen because you are resting at this moment. This burns fat.

After metabolic workouts, your body needs a lot longer to heal, so your body burns fat for a longer time. Science shows that after a HIIT (Spartan or metabolic) workout, the body will burn fat for up to 36 hours, which is fantastic!

Finally, you can train several physical skills in a standard metabolic exercise you need as a military soldier.

To get super fit, I like mixing 10 exercises designed to use strength, stamina, plyometrics, isometrics, muscle endurance, cardio, and calisthenics, along with core and abs exercises.

You’re going to use your body weight, your dumbbells, your kettlebells, and a whole lot of other workout devices to shred your weight.

I’m not going to lie, these exercises are challenging and not easy, but if you’re willing to commit, work hard, and be consistent, then I guarantee you’re going to get results and ultimately achieve your fitness goals.

It’s time to blow the excess fat away, replace it with lean, hard muscle, and get the best shape of our lives for you.

Are you prepared?

The time has come to get it done!

Metabolic Military Workout (Video)


My Metabolic Military drills involve 10 high-intensity cycles performed within timed intervals.

Each cycle is carried out in the same way. For the allotted time, you do as many reps of each exercise as possible, with rest periods in between. You rest for 2 minutes after completing all 10 exercises in a row and repeat for 3 full rounds.

Each protocol is set out for 15-60 seconds (60 seconds of work, followed by 15 seconds of rest) in the exercise descriptions below.


Start with working out for 30 seconds, followed by 15 seconds of rest. Finish 3 rounds with 90-sec rest in between

Total Workout Time – 30 Minutes


Start with working out for 45 seconds, followed by 15 seconds of rest. Finish 3 rounds with 90-sec rest in between

Total Workout Time – 36 minutes


Start with working out for 60 seconds, followed by 15 seconds of rest. Finish 3 rounds with 90-sec rest in between

Total Workout Time – 41 Minutes

Military Metabolic Workout

Start with performing each exercise for 60 seconds, one after the other, with a 15-second gap for rest. Then rest for 2 minutes and repeat the cycle for 3 rounds. 

Total Time = 41 minutes

  1. Duo KB swings 
  2. Dumbbell Abs Floor Wipers
  3. Dumbbell Step Ups
  4. Hindu Push-Ups
  5. Power Jacks
  6. Bent Over DB Ground & Pound
  7. Mountain Climber Complex 
  8. Dumbbell Front Squats
  9. Abs V-Ups
  10. Half Push Up Burpees

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