No time, no gym access, no problem

Here, I will give you a workout routine I call “Metabolic Boost Workout”. I designed this exercise routine to be equipment free, meaning you can do it anywhere and anytime. All you need is space 3 meters wide and time at least 15 minutes long. That is not too much to ask, is it?

Therefore, this is the workout for you when you are traveling or when you are EXTREMELY busy until you don’t have time to go to gym. You can do it in your own hotel room. Or in situation where you don’t have access to gym, you can always do this in your own home. So now, there is no more excuse not to workout, isn’t there?

WAIT! It gets even simpler and more convenient for you.

To make it even more flexible, the duration of the workout can be adjusted according to your preference. But I personally recommend at least 15 minutes to really make this workout effective.

Unlike weight training, which places great demand on your muscle and thus, requires complete recovery before doing it again, this workout does not place such demand on your muscle. BUT this workout is promised to be as intense as weight training if you really follow it closely. So, you can include this workout on your non-weight training day or in between your weight training days.

Here is the structure of the Metabolic Boost Workout:

Stationary running with your thigh lifted high (30 counts each leg)
Basketball step slide with hand touches the ground on each side (15 counts each side)
Mountain climbers (15 counts each side)
Jumping Jack (15 counts)
Y-squat (15 counts)
Push-up (15 counts)

Just keep doing these 6 exercises as quickly as possible and repeatedly without rest (or as little rest as possible) in between for your designated workout duration. I usually can do this for 7 times in 20 minutes and at the end, I find myself gasping for air and catching my breath.

When you do this workout correctly without any rest in between, you should find this workout very intense. You will find your heart pumping crazily and your lungs insanely demanding for air. Consequently, this will boost up your metabolism that might have dropped due to calorie deficit in your diet.

So, not only this workout will burn fat during the actual workout, it will also promote fat burning after the workout. All this is achieved without any equipment or trouble (can do it anywhere, anytime for FREE) in as quickly as 15 minutes.

Even more, this workout is good to increase your fitness and conditioning level after some time off from gym or weight training, after or during long holiday, or even after sickness. I personally always do this workout 3-5 times during the first week after my long absence from gym to regain my conditioning level and prepare me for the weight training. And it NEVER FAILS to do so.

Go ahead and give it a shot. Let me know how it turns out. If it does not make you gasping for air at the end of 15 minutes, it is either you take too much rests in between exercises, you don’t do it full speed, or you are a robot.

Final words before you start doing this: drink a lot of water and good luck. You’re definitely gonna need them both.

Tobias Kananggar Ganda
AMFPT Certified Personal Trainer
AMFPT Certified Sport Nutritionist
Creator of RoadToSixPack.blogspot.com