8 Metabolic, Metcon and HIIT Workouts
by Funk Roberts, AB and Core Bundle For Fit Pros
Here are the 8 metabolic and HIIT workouts that are proven to get results fast!
Workout 1 -EMOM (Every Minute On The Minute) – 20 Minutes
https://www.youtube.com/watch?v=-2ncIaoebZE
EMOM Workout – Perform each exercise one after the other at the top of each minute for the prescribed amount of reps. AS FAST AS POSSIBLE! Rest for the remainder of the minute and repeat at the top of every minute for 15 minutes
Exercise 1 – Single Arm Kettlebell Swings – 10 reps (per arm)
Exercise 2 – Push Ups 10 reps
Exercise 3 – Jumping Lunges – 10 reps
Workout 2 –Complex Workout #2
https://www.youtube.com/watch?v=kdO81LTtAho
Perform each exercise for 30 seconds each one after the other of each exercise. Rest for 1 minute and repeat for 3-5 rounds
DB Push Press Right
DB Push Press Left
DB Power Curls Right
DB Power Curls Left
DB Swings Right
DB Swing Left
Workout 3 – Complex Workout #2
Perform each exercise for 8 reps each one after the other of each exercise. Rest for 1 minute and repeat for 3-5 rounds
- DB Push Ups – 8 reps
- DB Mountain Climbers – 8 reps
- DB Reverse Lunge – 8 reps
- DB High Pulls – 8 reps
- DB Burpee to Squat – 8 reps
Workout #4 – FUNKY FILTHY 50 (Demo Video)
Perform 50 reps of each exercise one after the other with little to no rest. Complete the workout as fast as you can.
https://www.youtube.com/watchv=Gzg038lYoTs&t=19s
Burpees – 1:36
Inverted Rows – 1:47
Med Ball Wall Balls – 1:57
Loaded Leg Raises – 2:09
DB Front Lunges 2:23
Abs In and Outs – 2:33
Step Ups – 2:45
Med Ball Clean and Press 2:56
Kettlebell Swings – 3:12
Burpees 3:19
Workout #5 – Fight Gone Bad
https://www.youtube.com/watch?v=HKVxJ1VJ1es&t=17s
Perform each exercise for 1 minute each with no break in between. After you complete 5 exercises rest for 1 minute and repeat for 3-5 rounds
Station 1 – Alternating Kettlebell Snatches (16-32KG)
Station 2 – Box Jump Burpees
Station 3 – Loaded Leg Raises (10-45 pounds)
Station 4 – Bodyweight Speed Squats
Station 5 = Airdyne/ Assault Bike Sprints
Workout #6 – Fight Gone Bad Bodyweight Edition
Station 1 – Sprawls/Burpees
Station 2 – Push Ups
Station 3 – Bodyweight Squats/Jump Squats
Station 4 – Abs V-Ups
Station 5 – Stationary Sprints
Workout #7 – Bodyweight 1000 Workout
https://www.youtube.com/watch?v=PSXosiHezPE
Perform 10 reps of each exercise one after the other with no rest. After you complete all 10 exercises, rest for 60 seconds and repeat for 10 rounds. (Warm up before and stretch after this workout is done)
Exercise List
1. Tuck Jump Burpees
- Close Grip Push Ups
- Alternating Reverse Lunge
- Leg Raises
- Seal Jacks
- Superman’s
- Mountain Climbers
- Prisoner Squats
- Plank Builds
- Terminators
Workout #8 – Dirty 30 Workout – 30 for 30 Dirty Workout
Perform each exercise one after the other for 30 seconds with no rest in between. Rest for 1 minute and repeat for 4 rounds
- 30s Air Squats
- 30s Burpees •
- 30s Walking Lunges •
- 30s Alt DB Snatch
- 30s Push Ups •
- 30s DB Push Press
- 1:00 Rest
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Check out Funk’s programs for Fit Pros here:
Ab and Core Bundle for Fit Pros! 20 Done for You COMPLETE Workout PROGRAMS!