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Metabolic Resistance Training Workouts For You

You may have already heard about Metabolic Resistance Training (MRT) and you’re wondering what it is and why this kind of training is so effective at fat burning. In this post I want to go over what this term stands for and offer you a few workout options that you can use to do Metabolic Resistance Training workouts at home with minimal equipment.

Metabolic Resistance Training Definition

man lifting weights You’re engaging in MRT style workouts any time you use supersets, tri-sets,  or circuits to produce a higher intensity workout experience, maintain an elevated heart rate for a longer time, and work in a rep range that produces the biggest metabolism boosting results. According to Craig Ballantyne, author of the Turbulence Training program, the correct rep range is 8 – 12 reps for each exercise (although a higher rep range may be used for conditioning).

When I say that you need to train in superset, tri-sets, or in circuits, I mean that you need to do perform a number of exercises with as little rest in between sets as possible. This has a number of benefits:

1. A bigger total-body load which boosts your metabolism.

2. You burn more calories during the workout itself and you get a big after-burn effect which continues to use up more calories for hours after the workout is done. The after-burn effect is actually the biggest benefit of Metabolic Resistance Training workouts.

3. You can do a short workout, but still get fast fat burning and muscle building results.

According to your current fitness level and your choice of exercises, you do either two exercises with no rest in between (superset), three (tri-set), or more (circuit). You can rest for a minute between each circuit (or superset) and then proceed with your next one. As you become stronger, you can either add more exercises to your circuit and/or increase the resistance.

Metabolic Resistance Training Workout Examples

Let’s see some examples of how you can do MRT style workouts.

Tri-set Example

In this tri-set, we work the entire body with just 3 exercises. You need to move from one exercise to the next as quickly as you can. Rest for 1 minute between each tri-set and repeat 4 times.

1. 30 seconds of squat jumps. If this gets too easy (and I believe it won’t) you can use ankle weights or an adjustable weighted vest for added resistance.

2. Dumbbell chest press – If you’re at the gym you can use a barbell. Aim for 8 – 12 reps.

3. One handed rows – Trains the back muscles. Work both arms equally.

You can combine the tri-set above with this one:

1. Lunge jumps – Aim for 30 seconds of fast jumps. If you can, go a bit longer or add resistance. I don’t advise using dumbbells for this exercise as you need your hands to be free to provide stability.

2. One handed DB shoulder swings – Work both arms equally. Swing from a squat position for added intensity.

3. Backward lunge with bicep curls – One of the best upper and lower body exercise combos. Aim for 12 reps.

If you do both of these tri-sets back-to-back, four times over, you will get a great workout experience.

Taking It Further With Longer Circuits

One of the ways to take it further is to combine resistance training with some jumping exercises. This will get you to burn even more calories. For instance, let’s look at this circuit:

1. 20 seconds of burpees – Get your heart pumped up right.

2. DB Split Squats – Working the quads and buttocks.

3. Upright rows – Working the back muscles. If you’ve got a pull-up bar you can use it instead.

4. Forward lunges with bicep curls – To work the entire body.

5. DB Chest presses.

6. DB calf raises.

7. Side planks.

This is a tough, 7 exercises strong, circuit. It works all three big muscle groups and it will challenge you even if you consider yourself fit.

Another MRT Circuit Example

1. 30 seconds of squat jumps.

2. 12 DB deadlifts.

3. DB chest flies.

4. One handed DB rows.

5. Squats and shoulder press – a great lower and upper body exercise.

6. One legged bridge on a stability ball.

7. Spiderman push-ups – An ab exercise as well as a chest one.

Note: I brought before you circuits which all use cheap home fitness equipment. If you have access to a gym, you can use barbells and cable exercises with equal effect.

You can repeat these 2 circuits one after the other a number of times for a total of 40 – 45 minutes. By the time you’re through, you will feel that you did an awesome workout. However, a seven-exercise circuit is very tough to perform. You should consider beginning with a four-exercise circuit and slowly build it up.

A Great Metabolic Resistance Training Program

metabolic resistance training If you’re looking for even better MRT workouts, you should get the TT Metabolic Resistance Training program. This is a workout plan of 4 MRT workouts each week. It’s made for men and women both and it can be used at home or at the gym.

The good thing about the TT MRT plan is that it combines low-rep MRT workouts for muscle building and high-rep workouts for conditioning.

If you follow this plan, I can practically guarantee that you’ll see fast fat melting results. Just be warned, this is a tough plan. I know the author personally, and he’s a take-no-prisoners sort of trainer. That being said, he’s very nice and a good teacher. I’m sure you’ll find this workout plan useful.

Check out the TT Metabolic Resistance Training plan and see how you can use the circuits he recommends to burn fat, build muscles, and flatten abs.


1. You can also check out this MRT circuit for MMA fighters.

2. Other plans which use this kind of training include the 1,000 Calorie Challenge and the Xtreme Fat Loss Diet.

3. Start slow and increase intensity gradually.

4. Here’s a sample Metabolic Resistance Training workout by Craig Ballantyne:

Date published: August 8, 2011. Last modified: September 22, 2012


  1. This workout doesn’t look like it has any ab exercises. Isn’t MRT supposed to work both upper body and lower body at the same time? i.e. squat with db push press….

    • Hi Laura,

      It doesn’t have to include those exercises. The main thing is the overall intensity that results in fat loss from your whole body.

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