Metabolic Functional Workout - What You Need to Know

Updated: Apr 3


People often complain about having a slow metabolism, thinking it’s the reason they’re not losing weight. I mean, we all have that friend that eats everything but never gains weight.

While genetics play a role in your metabolic rate, there are many things you can do to boost it artificially.

Enter – metabolic functional workouts (MFWs).

In this article, we will briefly define metabolic functional workouts then switch gears to their benefits. Finally, we will give you a couple of examples of MFWs.

What is a metabolic functional workout?

Metabolic functional workout, or metabolic training, is a strategy that forces your cells to burn calories during and after exercise. Professional trainers managed to develop a set of exercises that use compound movements to stimulate your metabolism.

Generally speaking, these workouts have a shorter duration but a higher intensity than your typical workout.

The benefits of metabolic functional workouts

Burn more calories during exercise

Since the whole idea behind metabolic training is to perform compound exercises at a very high intensity, you will lose a lot of calories doing so.

For reference, you might burn up to 500 calories per session, which is significantly higher than other exercises.

Note that you need to burn around 3,500 calories to lose one pound of fat.

Burn more calories after exercise

Researchers refer to this as post-exertional oxygen consumption or caloric expenditure.

The more layman term is the afterburn. This is when your body keeps burning calories at a fast rate even after your workout is over. The afterburn generated from metabolic functional workouts is perhaps the most appealing aspect of this form of exercise.

Over time, your body gets used to the elevated basal metabolic rate (BMR), which means you can consume more food without fear of gaining weight.

Promote muscle hypertrophy

Compound movements exhaust multiple muscle groups and lead to microscopic tears. As a result, the myocytes (i.e., muscle cells) try to repair themselves. However, your body is smart, so it doesn’t just repair the damage. Instead, it gives the myocytes more volume in order to cope with future strains.

The substances that promote this action are known as growth hormones. Note that this is partially the reason you experience afterburn when you perform metabolic functional workouts.

Examples of metabolic functional workouts exercises

Exercises that belong to the MFW category are diverse and include the ones that you already know. However, the way you execute these exercises is what determines how beneficial they are.

Here is a list of classic MFW exercises:

  • Burpees

  • Mountain climbers

  • Renegade row

  • Lunge switch jumps

  • Dumbbell step-ups

  • Jump squat

  • Kettlebell swings

  • Squat and press

  • Push-ups

  • Speed skaters

Make sure to combine many of these exercises during your session.

Takeaway message

Metabolic functional workouts offer greater benefits compared to traditional training. Integrating MFWs into your fitness routine will undoubtedly take you to the next level.

We hope that this article helped you appreciate the role and benefits of metabolic functional workouts.

If you have any questions, concerns, or stories that you want to share with us, please don’t hesitate to do so in the comment section below.

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