met·a·bol·ic adj.
1. Of, relating to, or resulting from metabolism.
2. Undergoing metamorphosis. (1. A transformation, as by magic. A marked change in appearance, character, condition, or function.)
The two best undisputed training methods to improve your physique are weight training and HIIT (high intensity interval training).
Enter the Metabolic Circuit.
A Metabolic Circuit is an intense combination of resistance training and HIIT. These are fantastic from a conditioning standpoint, with the added benefit of creating an oxygen deficit. What does this mean for you? It means you’ll be burning calories long after your workout is complete. It will also improve your conditioning, all while becoming stronger and faster.
I find this style of training incredibly challenging, fun and effective. I’m constantly brewing up new ideas or combinations to try out. The key to success with these circuits is to have a plan and set up any necessary equipment so you can transition as quickly as possible from one move to the next.
There are a couple of different ways to do Metabolic Circuits:
- For reps.
- For time.
Metabolic Circuit for reps.
If you are using a metabolic circuit for reps, you are going to pick a few exercises and complete as many reps in the allotted time frame as possible. Then, with little or no rest you will move on to the next exercise.
You will complete the exercises in order for the time instructed and do as many reps as possible (AMRAP). Go all out and do not hold back. Count your reps for each exercise, and the next time through, try and get more reps than you did the previous set. In short, you are going for a rep PR (personal record).
Circuit example
Perform each exercise for 20 seconds
Kettle bell swings
Plyometric split squats
Push-ups
Squat jumps
Mountain climbers
Rest for 1-2 minutes. Repeat this two or three more times, and then move on to another circuit. The beauty of this style of training is that you can use any exercise you please for the amount of time you choose. Of course bigger compound movements are great, as they recruit more muscle. For example, do not choose a tricep kickback for one of the exercises. Actually, don’t choose a tricep kickback for anything, ever.
If you are just starting out, I’d suggest starting with just two or three body weight circuits, and maybe run through each one twice. As you become more advanced, you can choose weighted exercises, or you can set up three or four circuits and run through them all two or three times. There really are no rules.
Metabolic Circuit for time.
If you decide to use a Metabolic Circuit for time, I must warn you, these are brutal. I’ve attached a video below so you can see exactly how intense this can (and should) be. Here’s an example of something you could do after you’ve warmed up. You will need a stopwatch handy or somebody to time you from start to finish. With this style of Metabolic Circuit, you are striving for a time PR.
Circuit example
Squat jumps x 8
Medicine ball slams x 8
30 yd Sprint
30 yd Prowler push back
Push-ups x 8
Mountain climbers x 15
Again, you will complete all of the reps and move into the next exercise as quickly as possible. After you’ve completed this entire circuit, rest a minute or two and then run through it again and attempt to beat your best time. You can run through this once, twice, or three times, and then move onto another circuit. This type of training is for advanced people that have a good conditioning and strength base, and are able to complete the reps safely but quickly, without getting sloppy and dangerous. These types of circuits are also great finishers to a lifting session, or a great conditioning option if you don’t have access to a hill for sprints. You could also set something like this up and do it to the best of your ability without timing it, and just blaze through it as fast as you can.
Remember, a great level of conditioning is important!
The following video is Kevin Carr who is a strength & conditioning coach at Mike Boyle’s compound. Kevin does one of his Metabolic Circuits for time. This video is INTENSE!
PDF 
Jen Comas is a nationally qualified figure competitor in Salt Lake City, UT and is attempting to crossover into raw powerlifting. Michael Keck is based out of Somerset, KY and is a world record holding raw powerlifter.
View Jen’s Training Log 
Something I’ve always wondered: does this style of training appreciably contribute to strength gains? Or is it mostly cardiovascular?
http://www.crossfit.com
Heard of it?
Having a better cardiovascular system would make your a more efficient person. And if you are a more efficient person, then you can be stronger.
Plus most of this stuff will keep you leaner, which typically allows people to put on more muscle than if they weren’t lean.
@johnB
Cross-Training ever heard of it?
Apologies for the sarcasm, I have nothing against CrossFit in theory, one of my friends runs a Crossfit gym,, but for goodness sake use some logic. They did not invent this style of training. It’s just crosstraining, nothing special.
And if you did the reearch you’d find that the founder of Crossfit actually “borrowed” the philosophy from some fitness book he read. It wasn’t even his grand idea.
It’s just another way to structure a routine, nothing special, nothing magic, nothing original. If you like it great, I wish you the best of health.
@Jen Comas
Solid article in my humble opinion. Too often we overlook cardio because we don’t want to run, bike, etc, and general HIT is not appealing. I’m curious if you have experimented with Javorek complexes as well. That’s ususally my chosen form of “MET circuit.”
I have read several articles claiming that building up an oxygen debt through high intensity training boosts EPOC, thereby boosting fat loss “for up to x amount of hours” after the workout. Nobody cites any sort of study when stating this, and I have yet to read a credible, sound research article that supports this claim. EPOC exists, but is not as dramatic as suggested by most authors who claim it. Unless I’m missing something, people need to stop stating this little tid-bit like its a fact; then again, maybe I’m missing something. Please, enlighten me if this is so.
Eh… He’s lucky someone didn’t turn round and knock him out; I can’t have those ‘King of the Gym’ types running around like they own the place (does he own the place?). Circuits and complexes like that should only be done when the gym floor allows it, i.e. not at peak times when the place is packed. He nearly clattered into a few other patrons, who I’m sure paid the same membership as he did. Nevermind the bad manners, it’s flat out dangerous.
Love that rounded back dynamic curl/press thingy, myself. You can get a great lumbar stretch.
EPOC and fat loss relationship isn´t proved,some people say your met goes up for 96 hours,and the studies are . . .sorry,no studies.
nice cardio fron Kevin but he has no muscle to show
Always good to cross train a bit, some strength, and power, some endurance, some speed and agility…if you are really strong in one or two and are weak in the other, it might would be a good idea to train your weakness a bit.
I do jogging, bike riding, and jump rope, but if these circuits work for you, go for it.My PL total my be about 900, but I can run five miles in under 35 minutes.
I should do some sparq style training or get a double end bag…you can never be too fit, but I want that 1000 PL (100% completely raw, no belts, no wraps, no suits) total first.
I appreciate the feedback from you all!
@Ash – I wouldn’t recommend circuits for strength gain. They are better for conditioning and maintenance of some solid muscular endurance, in my opinion.
As for the Crossfit comments, I will give it to you that this does sound slightly similar to Crossfit, however this is significantly more controlled. You know your body best so you can choose the moves that you do and keep them safe. As for studies on EPOC, I’d love to site numerous studies for you, but to give hard proof of this would be nearly impossible. These circuits are for improved conditioning and fat loss. An additional metabolic boost is simply a bonus. Sometimes you have to roll the dice and give it a shot. Bottom line is that better conditioning will improve your training, period. These are simply options for people that don’t have hills to sprint or want to try something different.
Thanks for reading ladies and gentlemen!
definetly looks like a good cardiovascular workout, going to try it out next gym day.
@Breakballartist – That was Coach Kevin Carr in the video…Who is a coach at the facility. So I think people know who he is and therefore is in no danger of getting knocked out for clattering into people.
I do agree though, if I was at a gym and some guy was running around and knocking me out of the way to get to his next station there would be a dumbbell flying at his head from across the room shortly after.
Subject: Crossfit TREND! The new Buzzz. This is just my opinion after 37 years of fitness, exercise, and nutrition experience. I echo the comment to what Mr.Fred Williams
Posted on November 22, 2010 at 5:07 PM @johnB he’s right on!
YEAH! This nothing more then what I call glorified CIRCUIT training with horrible form, I was doing this style 27 years ago in a local GYM and at that time when there wasn’t even anything close to what is transpiring today. (Just aerobics in leotards and shorts) lol If you saw the look on the members faces you would be amazed while I was running all over the GYM doing multiple progressions, sets, and reps, . lol even doing things on the tread mill that were making members cross eyed.
Humbly speaking, My friends today always said- I was years ahead of my time, that also includes all of these other new theories on today’s dieting and fat loss, (secrets)
Hint! There are – NO secrets!
In actuality, all that happing in the fitness industry is eventually everything comes full circle or re-invents it self, and some one, or so called genius just puts a fancy label/name on the idea and makes millions. I will say there are a few things today that are new and original like the bands, and ropes. I’ll give credit there. (diversified) But really starting to get ridiculous and getting out of control. Show me the MONEY!!! I call it Ringling Brothers and Barnum & Bailey Circus of fitness! =)
In fact , this has been going on since the beginning of time, check out were it all started (Greece) Even the early 1900′s kettle bells, med balls, Indian clubs, ropes, gymnastics, etc, etc, nothing new!
What’s next? get ready! here it comes! $$$ Parting thought- People just need to stick with the basics and do programs that best suite your personally and body type, unless your a top athlete.
-Anthony (NJ)