10 Exercise Circuit – 50-10 Intervals – Complete 3 Full Rounds – 36 Minutes

Perform each exercise for 50 seconds of work followed by 10 seconds rest. You will complete as many reps as you can with good form. Make sure you move rapidly through the reps doing as many reps as possible with good form

Exercise List incl modifications

1. Jumping Box Squats – Box Squat –
2. Kettlebell Pivot Swings – KB-DB Side to Side Press Outs
3. Side to Side Plyo Pushups – Side to Side Push Ups
4. Chin Ups – Reverse Pulls
5. Dumbbell Box Step Ups and Reverse Lunge – Low Box Step Up and Reverse Lunge
6. Wall Push
7. Low Box Burpees to Box Jumps – Low Box Burpees
8. Plank and DB Side Raise – Plank and Alternating Side Raise
9. DB Sumo Deadlift, Clean and Press – DB Sumo Deadlift
10. Low Box Runners – Faux Skipping

2 Reasons Metabolic Training is great for burning fat while building lean muscle

1. RMR – The amount of energy your body expends to stay alive. It only includes the calories you burn at rest.

Increases your Resting Metabolic Rate by helping you build lean muscle. Muscle is the most metabolic tissue in the body. The more muscle you have the higher your Resting Metabolic Rate and the more calories you are going to burn while you are at rest.
Why is your RMR important? It accounts for 60-75% of your daily calorie burning.
More muscle equals a faster metabolism and less body fat. 75-80% of your RMR is determined by your muscle mass.

2. HGH – Human Growth Hormone –Metabolic workouts are performed at high intensity for short interval periods. The work capacity forces our body to produce power.

The more power you produce the more HGH your body secretes.
HGH helps the body build more muscle while burning more fat.

This entry was posted in Challenges, Circuits, Circuits, Conditioning, Strength & Conditioning, Training, Workouts, Workouts, Workouts for Trainers and tagged , , . Bookmark the permalink.


  1. imyz1 says:

    Hi funk

    Thanks for your great videos and advice.your training is awesome.i use them all the time.i like the way you mix up the exercises the keep motivation high.
    I am a Muslim and I invite you to Islam.NOT THE ISLAM YOU SEE ON THE MEDIA.
    The real Islam.the reason I say this is due to your great positive character.
    You would make a great Muslim god willing (inshallah).

    This is just an invatation it’s your choice.

    Keep it going strong and thanks again for your advice and time.


  2. vvinni says:

    Hi Funk!!!
    As always… great video… great motivation and energy!!!

    I know your work for a couple of months now… but… I´m following the program of Mark Lauren (You are Your Own Gym). Trying to eat right most of the time… but I have my cheat days. I think that my progress is good in terms of creating muscle but not so good in terms of burning fat. I´m a little fat… a fat guy with some muscle… but still fat…

    I have a question for you… don´t know if I can post questions here… but if not… just ignore it… thank you!

    The question is… what advice do you give me in terms of trainning? Shoud I stop strength trainning and focus only in metabolic trainning? My trainning program now is 1 day metabolic trainning, 1 day strength trainning and 1 day of rest and repeat. This way I train 5 times a week and avoid overtrainning (that got me early in this year).

    Thank You very much for your work!! Thank you if can answer my question!!!

    P.S. Sorry the bad english… not my first language!

  3. Liam says:

    Hey Funk, I know you love hip hop. You should check out solillaquists of sound. I’ve never heard one of their tracks in your videos so I’m assuming you haven’t heard them before. Anyways keep pumpin’ out the dope work, and keep rockin’ dirty beats brotha!

  4. ironman43 says:

    Hello Funk,
    I’m ready for another 4-week Spartacus workout challenge. I am a strength & conditioning coach for youth athletes and incorporate your metabolic workouts into their workout routines. Not only have I seen positive changes in the youth athletes I train but also their parents have seen results in their youths sports performance. There is no off season Funk. Stay Strong!

Leave a Reply