The metabolic training routine available from ACEFitness.org contains squat jumps, kettlebell renegade rows, lunge switch jumps, kettlebell squat presses and battling rope maneuvers. The athlete performs an exercise for 30 seconds at a high intensity, rests for 30 seconds, and then moves onto the next exercise in the routine.
The Hurricane system performed by mixed martial artists features three separate rounds with three exercises in each round. The athlete performs each exercise, rests for 30 seconds, and then performs the next exercise until he finishes the round.
In the first round, the athlete runs on a treadmill for 30 seconds at 9 miles per hour at a 10 percent incline, then performs 10 inverted rows, and finishes with 10 diamond pushups. In the second round, the athlete runs on a treadmill for 30 seconds at 10 miles per hour at a 10 percent incline, then performs 10 bent over rows, and finishes with 10 barbell shoulder presses. The third round consists of running on a treadmill for 30 seconds at 11 miles per hour with a 10 percent incline, then performing 10 upright rows, finishing with 10 bicep curls.
Metabolic workouts, like the ones from ACEFitness.org and The Hurricane system, are short and challenging, focusing on short bursts of explosive power. The end goal is to lower body fat and increase overall strength and conditioning.