NYE Workout Blog

December 30, 2020

NYE Workout Blog

Do You Have 2021 Workout Goals? 

Metabolic conditioning training is my favorite. This workout will maximize your time, build muscle, and burn fat!

The short definition of metabolic training is combining compound exercises with little rest in between. This maximizes calorie burn and increases metabolic rate during and after the workout. Compound exercises target multiple joints and multiple muscles at the same time.

Research shows that full-body metabolic workouts will produce more human growth hormones (HGH) so you can build muscle. Full-body exercises demand more muscles to be used at the same time. This places significant stress on the body which responds by producing more HGH. These workouts are also fast moving and deprives your working muscles of oxygen. This causes metabolic stress and results in an anabolic effect that leads to faster muscle growth.

Due to the intensity of the workout, metabolic training also produces an afterburn effect. This relates to a catchy acronym in the industry called the Excess Post-Exercise Oxygen Consumption (EPOC). Put simply, after a metabolic workout your body's metabolism is very high. Because you are resting at this time, your body is tapping into your fat stores for energy. When your body takes a lot longer to recover after metabolic workouts, you burn fat for a longer period. Science shows that your body can burn fat up to thirty-six hours after a high-intensity interval training (HIIT) workout. Boom!

With consistent training you can blast fat, gain lean muscle, and get into the best shape of our life.  

Let’s get you moving today! Grab a set of dumbbells, kettlebells, plates, or any other heavy items you may have laying around.

Use your watch, or phone, as a timer. Do each exercise for thirty seconds, rest for fifteen seconds, and take one minute to recovery after all six exercises. Then repeat the series of exercises for three total sets. 

  • Curtsy lunge bicep curl to squat jump (alternating legs)
  • Jump lunges to push press rotation 
  • Jack with overhead press
  • Pushups
  • Mountain climbers
  • Bridge with tricep skull crushers

Remember to follow @kpownutrition on Instagram. Kam will demonstrate these moves on IG LIVE tomorrow, 12/31/2020 at 11AM EST! To try a full class, go to www.kamjamz.com/virtualclasses and check out a POWER Hour or Kam’s newest format MetKon Rx!