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Workouts

The Metabolism-Boosting Workout

Rev your fat-burning engine with this challenging training session.

Scott Wachter

There’s more than one way to lose weight, but the most effective and efficient fat loss training includes both resistance exercise and interval work, or Energy System Development.

In the routine that follows, you'll lift weights using “alternating sets,” in which you perform one exercise followed by another and alternate between moves. For instance, you might do a set of squats, rest briefly, and then do a set of rows. You can minimize your rest between sets with this approach because you use different groups of muscles to perform two distinct movements.

Besides limiting fatigue, this strategy allows you to train faster than you would normally, performing typical “straight sets,” in which you do a set of one exercise, rest a couple minutes, and repeat the same movement.

With alternating sets, you maximize how much work you’re able to do in a given time period, a concept known as “work density.” Increasing the density of your training session increases the demand on your metabolic system so you burn more calories, lose fat, and spike your metabolism.

Benefits

  • Increases metabolism to burn more calories during workout and at rest
  • Improves mobility, stability, and pillar strength
  • Makes you stronger in classic lifts like squats, deadlifts, and chin-ups

Duration

45 minutes

Alwyn Cosgrove is renowned for his fat loss training programs and for being a dynamic and educational speaker. He’s the owner of Results Fitness in Santa Clarita, California and the author of The New Rules of Lifting. Learn more at AlwynCosgrove.com.

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Equipment

Training

Perform this full-body training session two or three times a week, resting at least a day between sessions to give your body time to recover. Stay active on days you don’t train.

Movement Prep

Movements Sets Reps
Circuit: Perform each movement in succession with little or no rest between moves.
Base Pogo - In Place 01 20 Play Video

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Leg Cradle 01 10 reps each Play Video

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Inverted Hamstring - Moving Forward 01 10 reps each Play Video

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Heel to Butt - Moving Forward with Arm Reach 01 10 reps each Play Video

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Backward Lunge with Lateral Flexion (Moving) - Endurance 01 10 reps each Play Video

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Prehab

Movements Sets Reps
Reduce your risk for injury with a few quick movements.
Y - Physioball - Golf 01 10 Play Video

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T - Physioball - Golf 01 10 Play Video

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W - Physioball - Golf 01 10 Play Video

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L - Physioball - Golf 01 10 Play Video

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Push-Up 01 10 Play Video

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Glute Bridge - 1 Leg 01 15 reps each Play Video

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Glute Bridge - Physioball 01 15 Play Video

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Mini Band - Bent Knee Linear Walk - Knees 01 15 reps each Play Video

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Pillar Strength

Movements Sets Reps
Strengthen the muscles that stabilize your hips, torso, and shoulders.
Stability Ball Knee Tuck 02 10 Play Video

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Cable Chop - Stability Linear Half Kneeling (Outside Forward) 02 10 Play Video

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Strength

Movements Sets Reps
Perform the following movements as alternating sets. Alternate between the first two movements, then the second two movements, then the third set. Rest no more than 60 seconds between sets.
Split Squat - Back Foot Elevated Barbell 03 08 reps each Play Video

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Bent Over Row - 1 Arm Dumbbell 03 08 reps each Play Video

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Romanian Deadlift - 2 Arm / 1 leg Dumbbell 03 08 reps each Play Video

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Pull-up - Underhand Grip 03 08 Play Video

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Overhead Press - Dumbbell Split 03 08 reps each Play Video

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Push-Up 03 08 Play Video

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Energy System Development

Movements Sets Reps
Perform 9 to 12 minutes of intervals using any piece of cardio equipment you like. Work for 60 seconds at an effort level of about 8-9 out of 10. (So if you're using a treadmill, you would sprint.) Then you'll perform "active recovery" (going easy) at about a 4 out of 10 effort level for 2 minutes. (In the treadmill example, this would be a walk.) Perform this 1:2 ratio of work to rest for 9 to 12 minutes. So you'll do about 3 or 4 bouts of work.

Regeneration

Movements Sets Reps
Stretch and use a foam roll to loosen up while you drink a post-workout shake to accelerate your recovery.

Tags: Resistance Training, Cardio, Conditioning, Metabolism, Weight Loss, Energy System Development

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