METABOLIC WORKOUTS AREso effective for weight loss because they put your body through the ringer, taxing certain energy systems to maximize conditioning and post-workout calorie burn. That’s right. Your body can churn through calories long after you’re done blasting out burpees and thrusters. High-intensity circuits are just one of the ways to turn your workouts metabolic; but they’re also one of the best ways to bust boredom and shake the monotony from your routines.

HUMANFITPROJECT, with the help of CPowerFitness, created this fat-burning workout designed to build strength and improve acceleration whether you’re a runner or athlete. Try to keep up.

Directions: Complete each station in its entirety before moving on. Take a little rest when you need it. Over time, try to limit how much recovery you need.

The circuit

Station 1

Barbell shoulder press: 20 reps

Medicine ball squat: 20 reps

Station 2

Standing lunge: 20 reps

Pushup: 20 reps

Jumping Jack: 10 reps

Station 3

Mountain climber: 30 seconds

Situp: 30 seconds

Station 4

Jab/cross with gloves (if you have them): 3-minute round

Standing medicine ball ab twist: 20 reps (Imagine you’re doing a Russian Twist while standing: Keep your arms outstretched in front of you, holding the med ball, using your abdominals to rotate your torso to either side.)

Station 5

Standing resistance band pull-apart: 20 reps

3-cone drill: Cones are 10-yards apart in a line. Sprint to a cone, circle it, then backpedal to the start. From here, sprint to the second cone, then backpedal to the start again, before continuing the same pattern on the third cone.

Station 6

Walking lunge: 50 yards

Resistance-band row: 20 reps (Attach a resistance band to an anchor point or wrap it around your feet, sitting down. Grasp the handles or hold the bands as you row toward you. You can also stand on the resistance band and, with a slight bend in your knees, row the band up (keeping your shoulders tucked in).

Station 7

6-minute ab mix: Complete 1 minute of each
– Front plank (with pulse)
– Side plank (with pulse)
– Bicycle crunch
– Med ball chop
– V-up

Station 8

Barbell overhead squat: 20 reps

Deadlift with shrug: 10 reps