I know I've talked about "Metabolic Cardio" before...

In a nutshell, it's what I "prescribe" my clients instead of traditional cardio or HIIT.

It's actually HIRT (High Intensity Resistance Training)

99% of my clients are over 45, and HIIT (High Intensity Interval Training) is a great tool, but it's really hard to recover from...

Not to mention the pounding it takes on your joints. 

Plus, metabolic cardio brings better results. 

My clients have proved that. The reason why isn't overly scientific, either. You're simply hitting more muscle groups, which takes more calories to return to a normal state (also known as "homestasis"). 

And another perk of this is you're able to eat more, too lol.  

Usually, it's a combination of bodyweight and dumbbell exercises, but it can be done with zero equipment, too.

This is a sequence I designed for a client...

You can call this "Dumbbell Cardio" I guess. Haha. 

You ready? Here we go...
 

Do the following superset as many times as you can in 12 minutes, resting as needed. Once the 12 minutes are up, move into the next superset. Do superset 2 as many times as you can in 8 minutes, resting as needed. Rest just enough to catch your breath, but able to do each exercise with GREAT form.

Superset 1 (12 minutes):

• Skier Swings (pic below) or Total Body Extensions (20) 
• Decline or Regular/Kneeling/Incline Push-ups (you can even put your hands on a wall to make this easier) (5)

Superset 2 (8 minutes):

• Bench Vault or Dynamic Bird Dog (you can do the Cross Crawl here) (5/side) 
• Skater Hops (5/side) or Walk in Place (15 secs)

That's 20 minutes well spent and it's way better than traditional HIIT.

If you try this, let me know how it goes.

Mikey

PS - Did you know this type of training can actually change your fat-burning DNA without even changing your diet?

PPS - Here's a pic of the Dumbbell Skier Swings: