Get in Awesome Shape With This 15 Minute Conditioning Workout

Get in top shape for summer with this tough and efficient workout in just 15 minutes. Added to a routine of strength training it can make for the best all-around training you could have.

One of the big problems when it comes to people trying to pack on muscle is that they put all of their eggs in one basket – aesthetics – and neglect conditioning. This is like that guy across the street that is out there washing, waxing and polishing his car in the driveway every weekend, while letting the engine go to shite.

Often, many will not even give this sort of workout a second thought, thinking that it will either make them lose muscle or not be effective in building muscle. Nothing could be further from the truth.

The Benefits of Metabolic Resistance Training

Metabolic Resistance Training or MRT, is a form of High Intensity Interval Training or HIIT. It typically entails shorter workouts that involve moving through groups of exercises in a fast rate with little or no rest until all of the exercises in a given group are done. So, basically circuit training that has you working large muscle groups, burning large amounts of calories and expending a lot of energy in a short period of time.

Metabolic resistance training style workouts are so effective because:

  • You can do them in very little time – perfect for busy people
  • They are proven to be the most productive way of achieving fat loss and body composition goals in a short time
  • Far superior to steady-state cardio in terms of cardiovascular conditioning
  • These sorts of workouts can also usually be done anywhere with little or no equipment. Great for those with no access to the gym (or those who for whatever reasons do not like a gym environment)
  • Many find this training more engaging and less boring
  • You can do a lot of volume of work on large muscle groups with these workouts

15 Minute Metabolic Resistance Training Workout

This might look easy, but trust me, done with some moderate weights and sets that last 50-60 seconds for each exercise, this is will leave you with a great workout in just 15 minutes!

How to do it:

  • Do each exercise for a 60 second round (use the timer on your phone for this)
  • Rest no more than 10-15 seconds between each movement
  • Complete all exercises in each round like that and then rest for a minute and then repeat the three exercises in the round for a total of three rounds(* the dumbbell squat to press is basically two exercises in one, which is why I love it so much for this purpose)
  • Use dumbbells that are not too heavy, but not too light. (I am 220 pounds and find that 25-30 pound weights work perfectly for me)

Round One
Dumbbell Squat to Press
Renegade Row (aka plank row) with Push-Up

Round Two
Mountain Climbers
Alternating Dumbbell Single-Leg Romanian Deadlift to Dumbbell Curl
(do single leg RDL and then curl and then repeat with other leg)

How Often Should I Do This Workout?

It is best to do this twice a week if you are going to lift 2-3 times a week and three to four times a week if this is your only training.

An example of combining a typical weight routine with this workout could be:

Upper Body:
Incline Barbell Press
Dumbbell Row
Dumbbell Pullover

15 Minute Metabolic Resistance Training Workout


Lower Body:
Bulgarian Split Squat
Trap Bar Deadlift
Leg Curl
Machine Calf Raises

15 Minute Metabolic Resistance Training Workout