Metavals - The New Interval Training for Burning Body Fat

One of the issues that I always have with clients is that when it comes to interval training for burning body fat they just can't get the intensity that they want on a treadmill or bike due to being overweight.

I still like doing intervals on a treadmill or bike for burning body fat. Especially a treadmill. The feeling of doing an all of sprint just really makes me feel alive.

But, I'm not overweight.

If you're overweight by say 25 pounds or more and do all of sprints, it's just asking for knee problems. What I see in a lot of my clients is that they instinctively know this and don't go all out and thus aren't burning body fat like they could.

But I came across some information from Alywn Cosgrove that makes a lot of sense and they are routines that can give you just as much benefit as intervals on a bike or treadmill but without the vast amounts of pressure that the compressions on your knees and other joints would get hit with: Metabolic Training or as I like to call them, Metavals.

Metavals are essentially exercises that you do in a row over a period of time without stopping and create that same kind of EPOC that you would get had you been doing the classic interval training on a bike or treadmill.

Here's an example of one of my Metavals that is in the current month's fitness routines that I offer:

Ten and Downs
1. There are three exercises involved in this routine: Kneeling Pushup, Bodyweight Squat, and Door Towel Rows.

2. Start by doing 10 repetitions of Kneeling Pushups.

3. With no rest, do 10 repetitions of Bodyweight Squats.

4. With no rest again, do 10 repetitions of Door Towel Rows.

5. Again with no rest, go back and do 9 repetitions of Kneeling Pushups, then 9 repetitions of Bodyweight Squats, then 9 repetitions of Door Towel Rows, with no rest between any of the exercises.

6. Then do a set of each of those exercises again, but only doing 8 repetitions.
7. Continue doing these exercises in this fashion but decreasing the number of repetitions that you do by one after each set.

8. When you get to doing just one repetition, hold the bottom of each of that one repetition of the Kneeling Pushup and Bodyweight Squat position for 30 seconds, and hold the pulling/contracting part of the one repetition of the Door Towel Row for 30 seconds.

This one is a simple one, and really only takes about 10 minutes to do. But it is very very effective and can keep you burning body fat for not only hours but days afterward.

Interested in learning more about these type of fitness routines for burning body fat? Then check out the monthly workout program that you can sign up for and get fitness routines at just $4.95 to start:

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Monthly Fitness Routines

It's mid February now, how is your New Year's resolution going that you were going to get on those fitness routines and lose that weight that you wanted to lose? Have you stuck to it or did you give up already?

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Fitness Routines

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Fitness Routines

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