Fat Burning "Metabolic Master" Workout Plan for Weight Loss

If you want to blast fat, this is the workout for you. This workout will boost your metabolic rate so that you burn up calories for up to 48 hours.

Workout for:  Men, Women
Body parts:  Full body workouts

Workout description

This workout is going to get your heart rate up and keep it there the entire time, while still fully challenging each muscle in your body so that you continue to see great muscle toning results. Because of the aerobic nature of it, you’ll be seeing great gains to your metabolic rate, which helps you burn fat at record speeds.

Workout instructions

For best results, begin with 1-2 minutes of light movement – arm swings, side bends, and leg swings to get the blood flowing.


You will perform two rounds of the circuit listed, doing one exercise after the next without stopping. Once the first round is completed, rest for 4 minutes before carrying on to the second circuit.


You are to perform as many reps as you can of each exercise for a one minute time period before going on to the next (use an interval timer, this one is our favorite).


As you continue to do the workout, continually try and increase the total reps performed in each session.

Included exercises

This workout routine includes the following exercises:

Bodyweight Squat Burpees / Squat Thrust Push-up Rope Jumping Bodyweight Walking Lunge Mountain Climbers / Alternating Knee-ins Bent Over Barbell Row High Box Jump

Note: Click on the exercise titles above to open the instructional pages and learn proper technique for performing the exercises. You can also browse our exercise guide to access the full library of available exercises.

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