If you find yourself in a season where you need short, but effective, workouts that still help you maintain and improve your strength and endurance, welcome to Metabolic Express! These workouts are optimized to give you an effective strength and conditioning workout in around 20 minutes per training session. Over the span of 5 days, you'll see targeted strength training, HIIT (high-intensity interval training), metabolic conditioning, and mobility to ensure balance and recovery.

Who this is for
If you're short on time but still want to work hard, this is for you. Just because these routines are short does not mean they are easy, making this ideal for the intermediate exercisers and up. If your goals are to maintain and improve your overall strength and conditioning, while boosting your metabolism in the process, you're in the right place.

What to Expect
You'll see 5 days of 20-minute workouts rooted in strength and conditioning while also integrating some HIIT and active recovery mobility. Expect to pick up some heavier weights to maximize your results and time in training. You'll see formats that include AMRAPs, EMOMs, supersets, circuits, and more, ensuring you are never bored.

Challenge Overview

Day 1: Express Lower Body Strength and Conditioning [Level 4 | 21 minutes]
Day 2: Express Upper Body Strength with Core [Level 3 | 21 minutes]
Day 3: Express Bodyweight Total Body HIIT [Level 4 | 20 minutes]
Day 4: Express Core and Mobility Active Recovery [Level 2 | 20 minutes]
Day 5: Express Total Body Metabolic Conditioning [Level 4 | 21 minutes]

Equipment Needed
Dumbbells (light, medium, and heavy - for you) are the only requirement. An optional mat might make floorwork more comfortable as well.

Closing Note
If you're in a stretch of time where you need short workouts for several weeks, this is a 5-day plan you can repeat over and over.