Cardio and weight training combined? Sounds like a great idea, right? This one actually exists under the name of Metabolic Resistance Training (MRT), which we are going to tackle about in this article today.

MRT is basically a workout that involves weightlifting with cardio on the side. Research shows that it is more effective compared to the traditional cardio that we all know and love as it burns more calories faster. You can either do it as a session finisher or a standalone one if that’s your cup of tea.

How to Do MRT Exercises

MRT consists of various exercises that you can do in a circuit fashion. Keep in mind that these exercises have no rest between sets, so you need to keep your body fuel at its peak before getting on the training. Additionally, take time to rest for at least 1 to 3 minutes before starting another circuit.

When you do the training as your usual cardio routine followed by a traditional weight training session, then follow these tips:

  • Opt for isolation exercises.
  • Choose an exercise that focuses on the same muscle groups to avoid fatigue.
  • Keep up the pace by doing higher reps, preferably 12 to 20+
  • Don’t overdo and only pick a lesser number of exercises
  • Rest periods between each circuit should only be kept at a minimal number, preferably 3 minutes or less.

If you’re aiming for your chest, triceps, and shoulders in a specific day, then follow this circuit:

  • 12 to 15 reps of Pec dec/Cable flyes
  • 12 to 15 reps of Lateral raises
  • 12 to 15 reps of Triceps pushdowns
  • 15 to 20 reps of Face pulls

Do the circuit above with only a 1-minute rest in between. If you’re doing MRT in a standalone manner, then consider following the tips below.

  1. Opt for compound exercises.
  2. Choose an exercise that focuses on different muscle groups to yield better results.
  3. Consider doing lower rep ranges, preferably ranging from 8 to 12
  4. Pick about 4 to 5 exercises.
  5. A longer rest period is needed, preferably 3 minutes or more.

Here is an example of a standalone circuit MRT exercises.

  • Dumbbell Squats: 8 to 12 reps
  • Dumbbell Rows: 8 to 12 reps
  • Dumbbell Bench Press: 8 to 12 reps
  • Dumbbell Romanian Deadlifts: 8 to 12 reps
  • Dumbbell Overhead Press: 12 to 25 reps

Do the exercises above for 2 to 3 circuits with 2 to 3-minute rest in between.