This workout is a killer full-length 60-minute metabolic HIIT workout. All you'll need is a set of dumbbells, a mat, and a towel to wipe off the sweat! Here's the structure:
- Resistance Block 1
- Cardio Burst 1
- Resistance Block 2
- Cardio Burst 2
- Abs + Core
- Cool Down
This workout is a metabolic mashup. It challenges all three energy systems in the body: phosphagen, glycolitic, and oxidative.
The Phosphagen System
Without getting too scientific, the phosphagen system is anaerobic and required when you need an all-out burst of energy. So when you start a sprint or if the sprint lasts for less than 30 seconds, the phosphagen energy system is being used.
The Glycolitic System
The glycolitic system is also anaerobic and is used during high-intensity activities as well; however, the duration is slightly longer and lasts between 30 seconds and three minutes. The next time you go for a sprint in spin class, this is the primary energy system being used.
The Oxidative System
The oxidative system is for activities lasting longer than a few minutes. And as the name suggests, this energy system requires oxygen, making it aerobic.
It's important to recognize that all three energy systems work at various times and at various degrees during your workouts; when they kick in and to what degree they kick in is dependent on the intensity and duration of your workout. For this workout, in particular, you will have total body compound strength moves that last approximately one minute, high-intensity cardio bursts that last under 30 seconds, and the entire workout is roughly 60 minutes—so the entire workout taxes all three energy pathways. (Don't get tripped up by these metabolism myths.)
This routine is a mashup of a few of my shorter workouts strung together to make one super intense and highly effective full-length workout! It's seriously no joke. If you're short on time and need something more condensed, check out these 10-minute workouts that pack a major punch in a short amount of time. If you have a little more time on your hands and are heading to the beach soon, try this 30-minute workout that's perfect for swimsuit season.
Don't forget to subscribe to Mike's YouTube channel for free weekly workouts. Find more of Mike on Facebook, Instagram, andSnapchat. And if you need some awesome music to energize your workouts, check out his workout music podcast available on iTunes.