While some people love running long distances or spending big blocks of time on the gym machines, most of us want to burn body fat as quickly as we can. If you want better wellness but don’t have the time for lengthy workout sessions, there’s a solution for you: metabolic conditioning complexes, or “MetCon”. There are several reasons why this form of exercise is beneficial to your wellbeing – aside from weight loss. MetCon gets your heart rate pumping, your breath soaring, your body mass leaner, your core more stable and your body fat absolutely blow-torched. Best of all, MetCon takes a matter of minutes, so take a few out of your day to try our routine. Do each exercise one after another with minimal rest in-between sets, and then do the routine another three to four times with two- to three-minute rests between each circuit.
1. Two-Point Bent Over Row: For this you’ll need one dumbbell or kettlebell that weighs roughly 20-25% of your current body weight. Hold your chosen “bell” in your right hand with your feet about hip-width apart and your knees soft. Then hinge your hips back until your torso is roughly parallel to the ground, making sure you maintain a flat back while you do so. Place your left hand behind you on the small of your back and, with the weight at arms length, row it up into your torso until your hand contacts your rib cage. Do five reps on each arm.
2. Right Arm Swing: Start in the same position as above, only this time with your feet about shoulder-width apart. Hinge back at your hips until your torso is about a 45-degree angle to the floor, and the bell is hanging between your legs. Explosively drive your hips forward until your right arm reaches the level of your breastbone – make sure your right arm is kept perfectly straight when you do this. Then, quickly hinge your hips back again and allow your arm to fall back between your legs. Perform 10 reps.
3. Single Arm Overhead Push Press: Holding a dumbbell or kettlebell in your right hand at shoulder level in a racked position, place your feet shoulder-width apart. Make sure your elbow is tucked in towards your torso with a neutral grip. Then, dip your hips into a ¼ squat position by slightly bending your knees, followed by aggressively driving your hips and straightening your knees while simultaneously pressing the bell overhead and locking it at arms length. Lower the bell down, reset your position and perform five reps on each arm.
4. Left Arm Swing: Start in the same position as the Right Arm Swing (see above), but with the bell in your left hand. Hinge back at your hips until your torso is about a 45-degree angle to the floor, and the bell is hanging between your legs. Explosively drive your hips forward until your right arm reaches the level of your breastbone – make sure your right arm is kept perfectly straight when you do this. Then, quickly hinge your hips back again and allow your arm to fall back between your legs. Perform 10 reps.
5. Double Arm Swing: Again, this is the same starting position as the other swings, only with the bell held in both hands. Hinge back at your hips until your torso is about a 45-degree angle to the floor, and the bell is hanging between your legs. Explosively drive your hips forward until your right arm reaches the level of your breastbone – make sure your right arm is kept perfectly straight when you do this. Then, quickly hinge your hips back again and allow your arm to fall back between your legs. Perform 10 reps.