I recently read about a really simple metabolic training workout that Alwyn Cosgrove had done. My cardio needs a little "shaking up" and this sounded like a great workout to try - easy and quick and I knew it would get my heart rate crankin'!
I always wear my Polar heart rate monitor when I do cardio. I'm kind of addicted to it, I think. So today I decided that after I finished my 30 minute metabolic training I would do 30 minutes on the stepmill if I had it in me and compare the two based on my polar. I did this upon waking this morning and being that it's a Sunday and I "slept in", I had fasted a few hours longer than usual, but it didn't seem to make much differenct. I took 2 Scorch and 200mg of caffeine before leaving my house.,
I'll repost Alwyn's workout below my blog notes. Quickly: 30 rounds of kettlebell swings (I used dumbells because Gold's does not have Kettlebells). 10-12 swings at the top of the minute, rest the remainder of the minute. For my 2 arm swings I used a 45lb dumbell and for my single arms I used 25lb dumbells.
As for the stepmill...I did 30 minutes on the "calorie burner" workout, level 14.
Polar Results: Metabolic Workout Step Mill
30 minutes 30 minutes
HR Average: 154 HR Average 165
HR Max: 169 HR Max: 172
Calories burned: 354 Calories burned: 402
Not really much of a difference. My heart rate would get up to the mid-160's by 30 seconds into the minute and would be back down to about 140 by the time the next minute came around. And the metabolic workout was much more fun than just plugging away on the stepmill for half hour. Not to mention, with the swings you're giving your lower body and core a killer workout. Swings are great for hams, glutes and quads, especially. Form is critical but easy to learn, so make sure you learn the proper technique before doing this workout. And here are Alwyn's notes on the workout: