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Burn Fat with Metabolic Resistance Training | 6 Quick & Effective MRT Workouts

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In the last article MRT article we covered why you should be using Metabolic Resistance Training (MRT) as a time-saving training method to get leaner, fitter and stronger.

But, just to remind you about some of the take-home facts about MRT:

MRT is a highly effective form of training, where a circuit of exercises are performed in series using the same form of resistance.

The idea is that you select your form of resistance, whether it be a barbell, dumbbell, kettlebell, sandbag and so on, and then you perform around 4-8 exercises back to back with minimal rest in between.

MRT is a great time saver, only taking around 30 minutes per session.

✓ You combine the strengthening and body shaping elements of resistance training, with even more fat burning potential than your typical cardio exercise routine.

MRT can elevate your metabolism for hours, and even days after doing the routine.

There’s no fuss with setting up with all different forms of resistance, you pick one type, you pick one weight, and you get the routine done!

MRT can even be done from home, with an excellent choice of bodyweight workout routines.

It’s very easy to design your own routine, so you’ll never get bored.

Metabolic Resistance Training for Time-Saving Results

Hopefully by now you’re convinced that MRT is at least worth a try, and if you haven’t tried the sample routine from the last article then what are you waiting for? Maybe it was for what we’re about to give you right now.

This article is all about training routines and video demonstrations, so without any more waiting around; here are 6 Fat Torching MRT Workout Routines for you to give a go.

On to the routines - you can perform these exercises at home if you have some of the kit. (kettlebell, dumbbells etc,) Alternatively, perform a couple more rounds of the bodyweight workouts available in this article and our previous MRT article! have fun!

MRT Programme #1 – Bodyweight Workout

Bodyweight Workout #2 (see Bodyweight #1 here)

Bodyweight Exercises: #2 Reps
Air Squats 6-8 reps >> Exercise 2
Ab Walk-outs 6-8 reps >> Exercise 3
Spiderman Push-Ups 6-8 reps >> Exercise 4
Rotational Plank 6-8 reps >> Exercise 5
Push-Up-Y 6-8 reps >> 2 min rest
MRT Programme #2 – Barbell Workout

Barbell Workout

Barbell Exercises Reps
Hang Power Snatch 6-8 reps >> Exercise 2
Overhead Squat 6-8 reps >> Exercise 3
Push-Press 6-8 reps >> Exercise 4
Reverse Lunge 6-8 reps >> Exercise 5
Goodmorning 6-8 reps >> 2 min rest
MRT Programme #3 – 1-Dumbbell Workout

1-Dumbbell Workout

Dumbbell Exercises Reps
1-Arm DB Snatch 6 per side >> Exercise 2
1-Leg DB RDL 6 per side >> Exercise 3
1-Arm DB Push-Press 6 per side >> Exercise 4
1-DB Reverse Lunge 6 per side >> Exercise 5
DB Windmill Goodmorning 6 per side >> 2 min rest
MRT Programme #4 – 2-Dumbbell workout

2-Dumbbell Workout

Dumbbell Exercises Reps
DB Cleans 6-8 reps >> Exercise 2
DB Front Reverse Lunge 6-8 reps >> Exercise 3
DB Arnold Press 6-8 reps >> Exercise 4
DB Front Squat 6-8 reps >> Exercise 5
DB Push press 6-8 reps >> 2 min rest
MRT Programme #5 – Kettlebell workout

Kettlebell Workout

Kettlebell Exercises Reps
1-Kettlebell High Pull 6 per side >> Exercise 2
1-Arm Kettlebell Swing 6 per side >> Exercise 3
1-Arm Kettlebell Clean 6 per side >> Exercise 4
1-Arm Kettlebell Push Press 6 per side>> Exercise 5
Goblet Squat 6 per side >> 2 min rest
MRT Programme #6 – Sandbag/Powerbag

Sandbag/powerbag Workout

Sandbag Exercises Reps
Suitcase Deadlift 6 per side >> Exercise 2
Sandbag Hang Power Clean 6-8 reps >> Exercise 3
Sandbag Front Squat 6-8 reps >> Exercise 4
Sandbag Floor Slams 6-8 reps >> Exercise 5
Sandbag Deadlift 6-8 reps >> 2 min rest
Take Home Message

Enjoy experimenting with a bit of MRT!

Love these workouts?

Download the PDF below - and contact us on Instagram with your progress!


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Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you're concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.

Writer and expert
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