A metabolic circuit uses all the major joint movements at high speed to create an ‘oxygen debt’ in your body that means you will burn fat for hours after a workout. You can simply think of it as interval training mixed with resistance training.

This is an 8-stage metabolic complex that I am currently teaching on Sundays at Pure Gym Greenwich. The beauty of this routine is that it only uses one single piece of equipment – a barbell. Be sure and pick a weight you can lift over your head repeatedly – when in doubt go lower to make sure you get technique right.


Warm up

If you are in the gym, warm up your whole body on the rower or elliptical. At home, a light jog, with some start jumps and specific stretching is fine. Try and warm up for at least 5 minutes, up to 15 if you have time.

Aim for a minimum of 8 reps, and ideally 12 reps for each exercise.

DO NOT REST between exercises. The idea is each moves naturally onto the next


  • Straight-legged deadliest x12
  • Hang clean x12
  • Front squat x12
  • Military press x 12
  • Good morning x 12
  • Reverse lunge x 12 each leg
  • Calf raise x 12
  • Mountain climbers x 24 each leg into your chest

Once you have complete one round, you can rest for 90 seconds

Complete this circuit 5 times


Remember to ALWAYS PRACTICE CORRECT TECHNIQUE. If you don’t have your technique checked and are performing an exercise incorrectly. Do it slowly until you get the hang of it.


Complete this survey and get a FREE technique check with a personal trainer in Greenwich, London.


Want to Be Strong and take charge of your own strength?
Register for a free 1:1 ‘learn how to programme your own strength training’ taster session with me!