Your Guide to Metabolic Resistance Training

Your Guide to Metabolic Resistance Training

Anytime Fitness Australia


Dec 21, 2017

A new year is a fresh start and an ideal opportunity to refocus on our fitness goals. But while, come January, our motivation can skyrocket with the start of a new annual chapter, the guilt of over indulging and under training during the holiday period can also sink in.

Last month I spoke about endurance training, a great training style to counter some of those Christmas calories. If you’ve taken a break from training over the holidays you might have noticed that those excess calories seem to be hanging around, so if your immediate focus is set on losing that extra bit of holiday weight and getting back on track to smashing your fitness goals in 2018 – I have good news. Not only is your immediate new year’s goal 100% achievable, but I have the perfect workout to make it happen.

This month, we’re focusing on Metabolic Resistance Training (MRT), the ideal workout to get your metabolism working at its optimal level. Never underestimate the power of resistance training to transform your body into a fat burning machine!

In basic terms, MRT is intense cardiovascular and muscular training combined. It’s designed to leave the metabolism elevated for as long as 24 hours post workout, so you’ll be burning calories not only while you train but well after your workout.

For MRT, workouts should incorporate every muscle group with compound movements. Heavy resistance with little rest for a higher intensity session. Using super, tri, and quad sets, circuits, and speed with exercises of opposing muscle groups means you are using both aerobic and anaerobic energy systems, creating the highest metabolic demand.

Check out my key tips for MRT:
Each workout must incorporate exercises that engage every muscle group in the body (chest, back, arms, hamstrings and abs).
Pack more exercise into less time with 15-20 reps per set, with minimal rest between sets.
Base your load around your RPE (Rated Perceived Exertion), which should be sitting around a 9 out of 10.
Rep speed should be relatively fast, however take a few seconds for each eccentric movement (lowering the weight) for that extra burn.

Sample MRT Circuit:
Circuit – perform 2-3 rounds. Each exercise is 1 set at 15-20 reps.
• Barbell Back Squat
• Barbell Bent Over Row
• Kettlebell Push Press
• Dumbbell Thruster
• Dumbbell Renegade Row

National Fitness Manager, Anytime Fitness – Kate Allott 


With a career spanning 10 years as a dancer, Kate has always been fascinated by human body movement. This active background launched her into a new career in personal training, before moving into the position of National Fitness Manager at Anytime Fitness Australia. Kate’s holistic view of health and fitness is driven by her passion to educate Australians about the link between physical fitness and mental health. For Kate, it’s all about wellness, movement, and doing what you love.