Metabolic Circuits are what Arnel Ricafranca uses to help you burn 1000 calories per workout. I’ve used his method to create my own workout you can do at home:
Intense Home Workouts: Metabolic Circuit from Parth Shah on Vimeo.
Who is Arnel Ricafranca?
Arnel Ricafranca is known as the GOD of YouTube fitness videos. He’s has tons of workouts and videos on YouTube. Lately, he’s been coming out with own full length workouts. His latest one is called the 1000 Calorie Challenge.
The TRUTH About Metabolic Circuits and the 1000 Calorie Challenge
So…the question is…how do you burn so many calories with a workout that lasts less than 45 minutes? The secret is in the fact that the workouts are short. You see, for you years we’ve been told to train longer to burn more calories.
However, the truth is that you need to increase your intensity level to burn more calories. In effect, make your workouts harder. By making your workouts harder, your body works harder during AND after the workout.
Usually after a steady jog, your body works to get your body back to normal and recover from the workout. However, it usually takes you less than an hour to get back to normal, and then just a few more hours until you fully recover from the workout.
So that recovery period is where you burn a lot of calories. And if you do an easy workout, that recovery time will be short. So the calorie burning ends after just a few hours after your workout, making the entire workout not as effective as something much more harder, more intense.
That’s where Arnel’s workouts come in. These workouts are soo hard and intense that you’ll be burning calories for upto 48 hours after you finish the workout. The workout that I developed in itself is hard, and it’s not even close to what Arnel has developed for you!
Easier Versions of Metabolic Circuits
I know I probably scared you…now you think you can’t handle Arnel’s workouts. But don’t worry, he’ll build you up to the Metabolic Circuits. Here’s the progression he uses:
Straight sets are what you usually do – a number of repetitions, followed by a period of rest. These are a great place for complete beginners to start.
Two exercises performed back to back with little to no rest in between each set. Click here to read a full article on Super Sets.
Tri Sets are where you have 3 exercises back to back with little to no rest in between each set. If you can do Tri Sets without puking, you’re making good progress!
As you guess, Giant Sets are where you have 4 exercises done back to back. Arnel likes to alternate between upper and lower body exercises.
Easier Version of the Shah Training Home Metabolic Circuit
If you thought the workout in the video was too hard, not to worry! Here are two easier variations of the workout:
- Jumping Jacks x 25 seconds
- Spiderman Climb x 25 seconds
- Wide Stance Bodyweight Squat x 25 seconds
- Pullup x 25 seconds
- T-Pushups x 25 seconds
- Squat Thrust x 25 seconds
- Resistance Band Row x 25 seconds
- Pushups x 25 seconds
Rest 2 minutes, 30 seconds
4 rounds of:
- Jumping Jacks x 30 seconds
- Spiderman Climb x 30 seconds
- Wide Stance Bodyweight Squat x 30 seconds
- Pullup x 30 seconds
- T-Pushups x 30 seconds
- Squat Thrust x 30 seconds
- Resistance Band Row x 30 seconds
- Pushups x 30 seconds
Rest 2 minutes
5 rounds of:
- Jumping Jacks x 40 seconds
- Spiderman Climb x 40 seconds
- Close Grip Pushups x 40 seconds
- Wide Stance Bodyweight Squat x 40 seconds
- Pullup x 40 seconds
- Kettlebell or Dumbbell Row x 40 seconds
- T-Pushups x 40 seconds
- Squat Thrust x 40 seconds
- Resistance Band Row x 40 seconds
- Pushups x 40 seconds
Rest 2 minutes
If you can handle the Advanced workout, then I recommend challenging yourself with even tougher workouts! Click here to learn more about Arnel’s program.