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30 Minute Metabolic Circuit Workout To Burn Fat Faster

Fat incinerating Outdoor Metabolic Workout Circuit

On today’s episode of Live Lean TV, we are back with another 30 minute metabolic circuit workout to burn fat faster.

The beautiful Carolyn Hoops makes a return, and we brought some toys.

30 Minute Metabolic Circuit Workout To Burn Fat Faster

Trust us, you will be getting out of your comfort zone during this 30 minute metabolic circuit workout.

This metabolic circuit workout can be completed at a track or outdoor field, and is comprised of:

  • 6 different exercises
  • 5 circuits

It’s time for you to burn fat faster, break through your gym plateaus, and have lots of fun while you do it.

“Fun”, you may ask?

Wait till you see how much fun Hoops and I have in the workout video.

30 Minute Metabolic Circuit Workout To Burn Fat Faster

Incinerate fat fast: outdoor metabolic circuit workout

Each metabolic circuit workout consists of a:

  • push exercise
  • pull exercise
  • leg burning exercise
  • core exercise
  • heart racing cardio exercise

Each circuit is timed, with your goal of beating your previous time during the following circuit.

We posted our best times below.

Are you ready to get sweaty by completing 5 circuits of this metabolic circuit workout?

This one is going to be a burner.

Hoops is ready.

Lets do it.

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30 minute metabolic circuit workout to burn fat faster

Here’s how this 30 minute metabolic circuit workout to burn fat faster is structured:

Total time:

30 minutes.

Type of workout:

Metabolic circuit workout based on time.

Metabolic training workouts keep rest periods shorter and are usually completed in circuit format, with very little rest between exercises.

If you’re training with a workout partner, one person completes the circuit, while the other rests.

Once the person completes the workout circuit, the other partner begins.

sled pull

Equipment required:

Number of reps:

See the exercises below for the rep count or duration.

Number of circuits:

Repeat this metabolic circuit 5 times.


No rest between exercises within the circuit.

Rest 3 minutes after completing the circuit.


Click the links below for a step-by-step exercise demonstration of each exercise.

A1. Sled Pull Sprint

Reps: 1 x 50 yard sprint (approximately 50 meters)

Rest: 0 seconds

Sled Pull Sprint

Coaching cues: place the Ultimate Sandbag on top of the weight sled for added weight, then strap on the sled like Santa Clause, and sprint 50 yards.

Note: in the workout video, I completed the speed parachute sprint first, but it’s recommended to complete the sled pull sprint first.

Exercise modification: if you don’t have access to a weight sled, you can replace the sled pull sprint with the partner resistance band sprint.

A2. Sandbag Bent Over Row

Reps: 10

Rest: 0 seconds

sandbag bent over row

Coaching cues: take the Sandbag off of the sled, then complete 10 reps of the sandbag bent over row to target the muscles in your back.

A3. Weight Vest Push Up

Reps: 10

Rest: 0 seconds

Weight Vest Push Up

Coaching cues: strap on the weight vest to complete 10 weight vest push ups.

Advanced modification: complete as a weight vest plyometric push up.

A4. Weight Vest Jump Squat

Reps: 10

Rest: 0 seconds

Weight Vest Jump Squat

Coaching cues: keep the weight vest on and complete 10 weight vest jump squats.

A5. Kettlebell Russian Twist (i.e. Mason Twist)

Reps: 10/side

Rest: 0 seconds

Kettlebell Russian Twist

Coaching cues: take the weight vest off and immediately complete 10 reps of the kettlebell Russian twist.

A6. Speed Parachute Sprint

Reps: 50 yards (approximately 50 meters)

Rest: 3 minutes

Speed Parachute Sprint

Coaching cues: strap on the speed parachute and sprint 50 yards, all the way back to the start line.

Can you beat us?

Even though Hoops says she beat her previous, every single time, I don’t believe her.

If I remember correctly, she beat her previous, maybe 1-2 times.

I beat my previous time twice.

Remember, the goal is to challenge yourself by aiming to beat your previous time during every circuit.

Plus, even though Hoops says she beat my time every circuit, here is the truth:

  • Brad’s best time: 1:19
  • Hoops’ best time: 1:42

Did you enjoy this 30 minute metabolic circuit workout?

30 Minute Metabolic Circuit Workout To Burn Fat Faster

If you enjoyed today’s 30 minute metabolic circuit workout to burn fat faster, show your support by clicking the social media buttons to share it with your friends.

Also subscribe to our Live Lean TV YouTube channel.

Finally, leave a comment below to tell us how much you love Hoops, and thank her for taking her valuable time to come workout with us.

You can show your appreciate for Hoops by following her on Twitter @Carolyn_Hoops.

Don’t forget to check me out on Twitter @BradGouthro as well.

I’ll be back again tomorrow with another edition of Food Wars.

Plus, next week Hoops will be back for another workout called the AbsoGlutely workout with the TRX and a few other toys.

See you then.

Questions For You:

  • Do you enjoy outdoor workouts?
  • What did you think of this workout? Are you going to try it?

Be sure to share your answers in the comment section below.

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