Top Metabolic Workouts for Women

Top Metabolic Workouts for Women

March 23rd, 2023 | Movement, Fitness

Tone Up & Burn More Calories With These Killer Metabolic Workouts

Finding the right fitness workout and routine for you and your body can feel like a losing battle. With various different fitness fads and trends, it can feel like you’re never quite doing enough. But at the same time, you might feel like you don’t have time to do more.

Maybe it’s time to try a metabolic workout (or two!). Metabolic workouts are quick, effective, and efficient—meaning you won’t need a ton of time to get the body you want. So, if you’re tight on time and at a loss as to what to try next, metabolic workouts might be precisely the kind of exercise regime you need. In this article, we’re going to explore what a metabolic workout consists of and how you can put one together today!

What Are Metabolic Workouts?

Let’s start off by defining the buzzword “metabolism.” Essentially, metabolism refers to all of the chemical processes that occur in the body1. More specifically, this word is often used to describe the chemical processes associated with energy metabolism, such as the body’s ability to burn carbs and fat.

A metabolic workout consists of compound exercises (such as squats and lunges) and intervals with differing intensities to promote fat burn. In fact, this burn doesn’t just happen during the workout; it also lasts for hours afterward.

Basically, during a metabolic workout, the body uses oxygen more quickly due to fewer rest times or breaks. This forces the body to build muscle and burn calories. Research even shows the correlation between metabolic workouts, like high-intensity interval training (HIIT), and higher metabolic rates2. So, what are some types of metabolic workouts for women? What exercises should you be doing? Let’s take a look.

3 Metabolic Workouts for Women

A metabolic workout shouldn’t go beyond the 30-minute mark. If you’re really tight on time, 20 minutes is even sufficient. However, your workout intervals depend on your fitness level. A metabolic workout often consists of an interval of work per exercise followed by an interval of rest. Here is a brief outline according to your fitness level:


Aim for a working interval of 30 seconds and a rest interval of 15 seconds. Perform a 5-minute workout, such as jumping jacks, air squats, and dynamic stretches, then select the five exercises below and perform three rounds.


Set a working interval of 45 seconds and a rest interval of 15 seconds, then perform a 5-minute warm-up. Next, select five exercises below and perform four rounds.


For more of a challenge, set your working interval to 60 seconds, followed by a 15-second break. For advanced individuals, you can even add this workout to the end of your resistance training session. Select five exercises below and perform four rounds.

7 Metabolic Exercises

For your metabolic workout, select your exercises from the following list. And remember, during those working intervals, you want to give it your all and push at 110% effort.

1. Mountain Climbers

Mountain climbers are a full-body exercise, targeting the shoulders, core, hamstrings, and quads. For this exercise, set yourself up in a full plank where your hands are planted on the ground directly below your shoulders. From there, drive one knee up toward your chest. While sending your leg back, drive the opposite knee up toward your chest. Try to go as quickly as you can!

2. Jump Squats

This is a twist on a good ol’ favorite. Stand tall and bend your knees, squatting down as though you were going to sit in a chair. Once your thighs are almost parallel with the floor, push off through your feet and jump up as high as possible, then repeat.

3. Plank Jacks

This plank exercise challenges your core and works your legs. Set up into a regular plank. Then, jump your feet out wide, then jump them back together. Continue to do this for the set interval.

4. Burpee + Push-Up

This is another full-body exercise. Start by standing up tall, jump, then lower yourself to the ground into a plank position. Perform a push-up, then jump back to standing and repeat.

5. Monster Walks

For an added burn, use a resistance band wrapped around your thighs. This one will burn out your glutes and legs! Squat down, then keeping your core engaged and your torso tall, walk forward in this squatted position. Continue to go forward and back for the set interval.

6. Push-Up + Renegade Row

It’s best to grab some dumbbells for this upper-body exercise. However, you can also go without if you so choose. Start in a high plank position. Perform a push-up, then pull one arm (or one dumbbell) back into a one-arm row. Lower your arm, perform another push-up, then perform a one-arm row on the other side.

7. Jumping Lunges

Begin in a high lunge, then jump and switch legs. Continue to do this for the entire working interval. Make sure you engage your core and keep your torso tall. If jumping becomes difficult, try pulsing 2-5 times on each side before switching.

How Often Should You Do Metabolic Workouts?

The miracle of a metabolic workout isn’t just that it doesn’t take much time; it also doesn’t need to be performed every day of the week. In fact, about two to three times a week is sufficient to achieve results, burn calories, and tone up.

Other Tips to Speed Up Your Metabolism

So, what else can you do besides the above metabolic workouts for women? Well, like any form of exercise, recovery is essential. An infrared sauna session can enhance your recovery, ensuring you don’t feel overly sore. Some research even indicates that infrared sauna sessions can further your performance during your next workout session3.

Research further suggests that infrared sauna sessions increase heart rate, which may enhance caloric burn and mimic effects similar to exercise4. Start with five to 20-minute sessions and slowly build up as much as 60-minute sessions three to five times a week.

Other things you can do to give your metabolism a boost include:

● Eat your meals at regular intervals throughout your day to regulate blood sugar

● Make sure you get a good night’s sleep and aim for 7-9 hours of sleep per night (An infrared sauna might even help you relax into a deep sleep as part of your relaxation and evening routine.)

● Eat more protein, such as poultry, red meat, beans and eggs

● Stay hydrated and aim to drink roughly 1 gallon of water daily

● Choose whole foods over refined foods

● Don’t engage in overly restrictive diets

Obtaining a healthy metabolism isn’t rocket science. In fact, performing the metabolic workouts for women above will help you amp up your metabolism in leaps and bounds. But remember, you can’t out-work a bad diet or lifestyle. Health requires a holistic approach, and this means finding balance in all aspects of your life.