Advanced 10-Minute Metabolic Conditioning Workout

For the full effect, you should go all out during the work sets, but keep in mind that this is a very advanced way of training and it can catch up with you quickly. I recommend holding back and, perhaps, adding more rest the first time around. This is for advanced, experienced exercisers who don't mind working very hard.

Precautions

See your doctor before trying this workout if you have any injuries, illnesses or other conditions.  

Equipment Needed

Various weighted dumbbells, a kettlebell (optional).

Warm up:

Moderate-vigorous cardio for 3-5 minutes.

Recommended Workout

Circuit Style: Perform each exercise for 30 seconds, one after the other with 10 seconds of rest in between exercises. Repeat the circuit up to 3 times, depending on your time, fitness level and goals.

How To: 

Squat and place your hands on the floor. In an explosive movement, jump the feet back into a push-up position, jump the feet back between hands and stand up. Add another jump at the end for more intensity. Repeat for 30 seconds, working as hard as you can.

Reps/Sets/Duration: 

30 seconds.

Change Intensity: 

Walk the feet back as a modification, add a jump for more intensity.

How To:

Begin with feet about hip-distance apart and hold weights over the shoulders. Squat as low as you can and push into the heels to stand up while pushing the weights overhead. Repeat for 30 seconds, working as hard as you can.

Reps/Sets/Duration: 

30 seconds.

Change Intensity: 

Use lighter weights or no weight for a modification.

How To: 

In a pushup position, run the knees in and out as quickly as you can, alternating sides. Touch the toes to the floor with each run or keep them in the air. Repeat for 30 seconds, working as hard as you can.

Reps/Sets/Duration: 

30 seconds.

Change Intensity: 

Walk the knees in instead of running for a modification.

How To: 

Place the hands behind the head, elbows out.  Bend the knees into a squat, knees behind the toes and the torso leaning slightly forward.  Jump as high as you can, landing with soft knees into a squat.  Repeat for 30 seconds, working as hard as you can.

Reps/Sets/Duration: 

30 seconds.

Change Intensity: 

Take out the jump to lower the intensity.

How To: 

Begin in a lunge position, right foot forward, left foot back, both knees at 90-degree angles. Jump up and switch feet in the air, landing in a lunge with left foot forward, right foot back. Repeat for 30 seconds, working as hard as you can.

Reps/Sets/Duration: 

30 seconds on each side.

Change Intensity: 

Take out the jump or make the jump small, without switching legs.

How To: 

Squat to the floor and walk your hands out until you're in a plank position. Do a pushup on the knees or toes and then walk the hands back to a squat and stand up. Add a jump at the end for more intensity.  Repeat for 30 seconds, working as hard as you can.

Reps/Sets/Duration: 

30 seconds.

Change Intensity: 

Take out the pushup for lower intensity, add a jump for more intensity.

How To: 

In pushup position, with hands close together, do a triceps pushup. As you push up, rotate to the left, taking the right arm straight up in a side plank. Rotate back for another pushup, and then do a side plank on the other side. Repeat, alternating sides for 60 seconds.

Reps/Sets/Duration: 

30 seconds.

Change Intensity: 

Do the move on the knees to modify.

How To: 

Begin with feet wider than the hips, kettlebell or weight in the right hand. Pivot and turn the body to the right and lower into a lunge. As you push back up, swing the weight up and over the head as you pivot back to the front. Switch hands and pivot to the left, lowering into a lunge and taking the weight down. Continue alternating sides while swinging the weight up and over (if you're advanced, you can toss the weight to the other hand at the top of the motion) for 30 seconds, working as hard as you can.

Reps/Sets/Duration: 

30 seconds.

Change Intensity: 

Take out the weight or keep the lunges shallow to modify.