By The One on One Team
Last updated: 5/18/25
Metabolic Resistance Training: Maximize Your Results Efficiently
Whether your goal is weight loss or improved fitness, metabolic resistance training is a proven method for maximizing results efficiently. This training style blends resistance work with short rest periods to elevate calorie burn, promote muscle growth, and enhance excess post-exercise oxygen consumption (EPOC). An increase in EPOC increases calorie burn in the hours after your training session for even more benefit. There’s a reason it ranks just behind nutrition in the Hierarchy of Fat Loss. At One on One, metabolic resistance training is a hallmark of our fitness training sessions.
High Intensity Interval Training (HIIT)
A specific form of metabolic resistance training is High Intensity Interval Training (HIIT). HIIT is the most effective and time-efficient protocol for improving fitness. It alternates between short bursts of high-intensity work (80–100% maximum exertion) and recovery periods. These intervals are adjusted to your work capacity and are paired with either passive or active recovery methods.
HIIT is highly versatile and boosts EPOC, making it ideal for short, effective workouts. The key to effective HIIT is to use intelligent programming and avoid cheap intensity.
Practical Applications
Want to increase calorie burn and make the most of your time exercising? Use these strategies for effective high-intensity training:
- Optimize your endurance training: Rotate interval types regularly to challenge your body and avoid performance plateaus.
- Incorporate a high-intensity “finisher”: Use brief bursts like timed circuits or sprints at the end of your strength sessions to spike intensity and finish strong.
- Take care of your body: Support intensity with smart pre/post workout nutrition, movement prep, and recovery and regeneration practices.
The Bottom Line
Metabolic resistance training maximizes results efficiently, helping you accomplish in 30 minutes what might otherwise take 60 minutes of steady-state cardio. While steady-state cardiovascular activities like jogging or cycling have value, nothing rivals metabolic resistance training for time-efficiency and effectiveness. Try it today and enjoy the benefits!
