The 1R Metabolic Training Circuit

If this training circuit doesn’t kill you it will most definitely make you stronger… and more cut.

Summer’s over which means the days of beaches, BBQ’s, and more beers than you’re probably willing to admit to have left with it. School’s back, work’s fully returned, and regardless of where you are or what you’re doing, you may have more than a few unwanted lbs as summer’s parting gift.

But how do you get rid of those pounds, even if you don’t have a gym membership? Well, while we’d be the first to say strength training and having a place to throw the steel around will do a whole lot more for you than logging mile after mille on the treadmill, mixing in bodyweight training like HIIT can help you shed those handles of unwanted love.

If you’re a long time reader, perhaps you’ve already read our articles on Why HIIT is Better than Slow Distance Running, and have maybe even given Nate Hemphill’s 9 Inning Sprint Workout a shot from this article on Better Forms of Cardio. But the metabolic circuit we’re about to share with you could very well become a new staple of your routine.

For regardless of whether you’re trying to increase your cardiovascular capacity, expedite your recovery between workouts, or simply impress the girl down the hall, this may be the best workout for helping you speed up your metabolism… if you’re able to finish it of course.

On paper, it looks really simple:

• 7 circuits
• 10 reps per exercises
• 0 seconds of rest between sets

Here’s the circuit:

• Jump Lunges
• Hand Walkouts
• Reverse Lunges
• Push up with torso rotation
• Jump Rope
• Side Lunges
• Pike Pushups
• Burpees

Yup, it’s just you, your bodyweight, and a drive to finish. Try it, let us know what you think, and we promise you’ll never have to ask us about challenging bodyweight workouts again.

To help you get through the circuit above 1R would recommend the following supplements:

1. Optimum Nutrition Threshold Beta-Alanine - Will help increase your workout capacity which will improve performance and strength during high
2. BSN Amino X - This preworkout supplement will increase muscle endurance and protein synthesis, while giving you with the needed push to take your workouts, and results, to the next levelintensity training
3. Cytosport Creatine - By increasing your body's ATP production creatine will help you become more explosive, more powerful, and more athletic when taken before or after lifts