Metabolic Resistance Training (MRT) for fat loss

Boost your 24-hour calorie burn with Metabolic Resistance Training (MRT).

Metabolic Resistance Training (MRT) - Women's Health & Fitness

WHO SAYS: Alice Round (

“Metabolic training means training that increases the metabolic effect from the exercises on your body’s ability to burn calories not only while doing the exercises, but long after, in what’s known as your post exercise energy consumption, or EPOC,” Round says.

EPOC, or burning extra calories in the hours following exercise, is caused by your body’s increased rate of oxygen intake in a bid to correct an O2 ‘debt’ incurred during exertion.

A 2002 study of resistance training showed that metabolic rate remained four per cent greater than normal 16 hours post-workout. Some tests observed elevated energy burn 38 hours after a workout. To achieve it, Round recommends combining simple resistance and cardio moves in a circuit format. “Exercises that are full body, high intensity and compound exercises with short recovery periods mean maximised caloric burn during and after the workout,” Round says. 

TIME: 20-30 minutes

STYLE: Circuit

RULES: Complete the circuit, performing each exercise for 45-60 seconds with no rest between. Rest for 60-90 seconds and repeat the circuit to 20 or 30 minutes.


• Push to fatigue and keep your heart rate up while maintaining good form to allow efficient muscle activation. 

• Choose a weight that will push you to fatigue by the 30- to 45-second mark while maintaining adequate form. 

• Choose full body, high intensity and compound exercises with short recovery periods. 

• Switch up your workout every three to four weeks.

1. Dumbbell Squat and Press

2. Inverted Bar Row Hanging

3. Jumping Split Lunges

4. Dumbbell T Push-Up with rotation

5. Deadlifts (from floor or rack)

6. Medicine Ball Slams

7. Sprint on Upright Bike or Stair Machine

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