Set your metabolism on fire

posted on
Set your metabolism on fire

Set your metabolism on fire 

Spend less time in the gym and get your metabolism soaring with this short and effective full-body circuit. 


As much as I love working on single muscle groups and isolating muscle groups on certain days of the week, sometimes it’s great to change things up and keep your body guessing. 

This workout is a full-body circuit workout that you can literally do anywhere by simply using a set of resistance bands and a bench (or even a chair). Circuit training is great to add to your routine, especially if you’re strapped for time. 

This quick workout will challenge your whole body. It consists of a great combination of strength and cardio moves, so not only will you get the benefits of building toned and define muscles, but you’ll also boost your heart rate at the same time. 

The less rest you have, the higher the intensity, and with a higher intensity, in just 20 minutes your metabolism will be soaring — no need to spend hours in the gym! 

Do this workout twice a week as part of your training routine to give your metabolism a boost and to keep your body guessing. 



Perform one exercise after the other with as little rest as possible. This completes one round. Rest for one minute in between each round, and perform eight rounds in total.

Move as quickly as possible through the moves while keeping correct form.




Alternating lunges

15 each side

Decline push-ups


Jumping jacks


Single-arm band row

12 each side

Lateral raise


Tricep dips



Repeat sequence eight times. 

Alternating lunges

Set-up: Start with your feet hip-width apart. Stand up nice and tall with your abdominals engaged, back straight and shoulders pulled back.

Action: Step one foot forward and bend at the knees, ensuring your knee does not go over your toes. Then press through the heel and push against the floor back to the starting position. Continue, alternating sides. 


Decline push-ups

Set-up: Start in a push-up position with your feet on a bench or platform and your hands on the floor. Ensure your shoulders are directly in line with your hands and your core is tight and engaged to protect your lower back

Action: Slowly bend the elbows and lower your chest down to the floor. Then, by extending the arms, push up to the starting position. 

Jumping jacks

Set-up: Start with your feet together and hands by your sides, bend slightly at the knees and engage your core.

Action: Bend further at the knees and push up through your feet, jumping as high as you can. Extend your legs to the sides and arms over your head. Land with soft, slightly bent knees and your feet together with your arms by your side. 


Single-arm band row

Set-up: Place a resistance band around a pole or stationary object. Start by sitting on the floor with your legs straight out in front of you and hold the bands with your arms extended in front.

Action: Pull the band toward you with one arm, leading with your elbow directly behind you and squeezing your back. Then extend the arm directly back in front of you. Repeat on the same side for desired repetitions and then change sides. 

Lateral raise

Set-up: Start standing with your feet hip-width apart. Stand on the band and hold the handles down by your sides.

Action: Raise your arms out to the side to shoulder height, keeping your arms straight, but elbows relaxed, through your entire range of motion. Then lower your arms back to the starting position. 


Tricep dips

Set-up: Start by sitting on a bench. Place your hands on the bench on either side of your hips; then walk your feet out in front of you so that your bottom is just in front of the bench.

Action: Keeping your elbows close to your body, slowly lower yourself down while keeping your back as close to the bench as possible. Then press up by extending the arms back to the starting position. 



IFBB Pro and Oxygen cover model Nina Silic was active from a young age, but as she moved into her 20s, she struggled with weight fluctuation and constant yo-yo dieting. Sick of the constant weight-loss–weight-regain cycle, she confided in a friend who helped her find comfort in weight training. Nina began educating herself on all things nutrition, supplementation and training, and began competing in bikini comps in 2011. After two years of continuous shows, she won her pro card. However, through those two years Nina had unknowingly done some major damage to her body. She was diagnosed with adrenal fatigue, hypothyroidism and hypothalamic dysfunction. Plus, due to chronic tendonitis and bursitis, she had to cease all training for a while. So Nina began to educate herself again and understand that you don’t have to starve yourself to see results and you also don’t have to spend hours on end at the gym. She achieves her goals by implementing principles that help her sustain a healthy body and mindset. For more information visit www.ninasilic.com

You can also connect with her on Facebook (ninasilicfitness) or Instagram: @nini_bikini

| Categories: Training | Tags: | View Count: (5194) | Return

Post a Comment

  OxygenMagAU Facebook    OxygenMagAU Instagram    OxygenMagAU Pinterest    OxygenMagAU Twitter
Blog Subscription