Try this 15-minute MRT workout when you’re short on time or simply add it to your usual training split.

MRT or Metabolic Resistance Training is a type of High-Intensity Interval Training (HIIT) workout that incorporates high intensity activity and short rest periods.

You can do this 15-minute MRT workout as a circuit to give your metabolism a boost in burning up additional calories. The aim of the workout is to target large muscle groups, while expending maximum energy in the shortest time possible.

How does an MRT workout compare to traditional cardio and HIIT? Advocates of Metabolic Resistance Training say that it’s a much more efficient way to burn calories. Traditional low-intensity cardio also doesn’t make you stronger. As far as HIIT goes, MRT workouts are supposed to increase your strength more, due to the use of weights in the workout.

Benefits of MRT workouts

• It’s time efficient 
• You can target more muscles in a shorter period of time 
• It increases fat burning 
• MRT workouts increase muscle protein synthesis (MPS) 
• It improves your overall body endurance better than traditional cardio

15-Minute MRT workout

On the surface this workout might not seem as challenging to some. In reality, if you give it a try using moderate weights with each set lasting a minute, you’re sure to feel the burn quickly.

1. Do each exercise for 60 seconds. 
2. Take a maximum of 15 seconds rest in-between each exercise.
3. Complete the round, rest for 30 seconds, then repeat the round 2 more times.
4. Take 60 seconds rest after completing the round 3 times.
5. Move onto the next round and repeat the protocol.
6. Use moderate weights.

Round 1

Dumbbell Squats to Press

The dumbbell thruster, which begins with a squat and ends with an overhead press, works the entire body at once in a single fluid motion. This exercise is often performed with kettlebells, but dumbbells work great, too.

Renegade Rows with Push Ups

The renegade row with push ups combines back, core and chest training into a single difficult movement. It’s popular in time-efficient strength and muscle building workouts, as well as in circuit style training.

Round 2

Mountain Climbers

The mountain climber is a popular bodyweight exercise targeting the muscles of the core, as well as the shoulders, hips, and cardiovascular system. It involves lifting one knee to the chest at a time from a straight-arm plank position. It can be performed for time or reps as part of a dynamic warm-up, for bodyweight cardio or conditioning, or as no-equipment dynamic core training.

Romanian Deadlift with Dumbbells

The dumbbell stiff-legged deadlift targets the hamstrings, glutes, low and upper back, as well as the core. The purpose of the stiff-legged, as opposed to Romanian deadlift with slightly bent knees, is to engage the hamstrings and low back to an even greater degree.

How often should you do this workout?

If you’re planning to combine it with your usual training split you should easily be able to do it 2-3 times per week. On the other hand, if this workout is something that you plan to do on it’s own you can do it 3-4 times per week.