Intense Home Workouts: Metabolic Circuit

Metabolic Circuits are what Arnel Ricafranca uses to help you burn 1000 per . I’ve used his method to create my own workout you can do at home:

Intense Home Workouts: Metabolic Circuit from on Vimeo.

Who is Arnel Ricafranca?

Arnel Ricafranca is known as the GOD of YouTube fitness videos. He’s has tons of 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 .

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

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.

Super Sets

Two 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

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!

Giant Sets

As you guess, Giant Sets are where you have 4 exercises done back to back. Arnel likes to alternate between upper and 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:

Beginner Version:

1round of:

  • Jumping Jacks x 25 seconds
  • Spiderman Climb x 25 seconds
  • Wide Stance 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

Intermediate Version:

4 rounds of:

  • Jumping Jacks x 30 seconds
  • Spiderman Climb x 30 seconds
  • Wide Stance 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

Advanced Version:

5 rounds of:

  • Jumping Jacks x 40 seconds
  • Spiderman Climb x 40 seconds
  • Close Grip 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.