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. Imagine doing 20 minutes of treadmill intervals... that's a lot of pounding your knees take.

Plus, metabolic cardio brings better results. My clients have proved that. You're simply hitting more muscle groups, which takes more calories to return to a normal state.

And they like being 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 "Iron Cardio" I guess. Haha. 

You ready? Here we go...
 

Instructions: 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) 
   
• Wall Push-ups (5) (you can sub these for harder push-ups like Decline or Explosive Push-ups)

Superset 2 (8 minutes):

• Bench Vault or Dynamic Bird Dog (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: