Why You May Only Need 3, 15 Minute Workouts Per Week

I learned something pretty interesting over the last few months about the female body. I took a quiz online that helped me figure out my hormone type, and the Metabolic Workouts I NEED to be doing. I was shocked to learn that I had been making the wrong approach when it comes to exercise.

You see… I had been doing the Insanity workouts for months. I was miserable, and I had actually put on weight!

And no…it was not all muscle. I figured out that I was causing more stress on my body (because of my hormone type), and this resulted in the workouts having the opposite effect with me.

Which of these exercises do you think gets the best results for all women?

> Running
> Biking (or spinning)
> Yoga
> Elliptical
> Swimming

Like I said, I was SHOCKED to find out that the answer is… NONE!

While each may work for some women, some of the time, none have proven to be THE best all the time.


Because every woman is unique. You have a unique body… a unique metabolism…and a unique hormonal fingerprint.

Together, they determine how YOUR body responds to exercise (and foods).

Some women *raises hand* push too hard and disrupt their delicate thyroid and adrenal glands. That can cause cravings/hunger to soar, energy to crash, and sleep to suffer.

Others don’t push hard enough and their metabolism flatlines. Instead of burning lots of fat… they just burn lots of time… and our lives are too busy for that.

There is a a better way…

There’s a new approach to exercise I started recently (after GAINING weight and exhausting myself with hour long intense workouts) that’s been getting myself and so many women better results:

> It’s just 15 minutes, 3 times a week…
> No weights or gym are needed…
> It has variations for any fitness level and modifications for common injuries…

Metabolic Workouts overall are the best workouts for women, as they help the female body produce Human Growth Hormone (HGH). This is our hormone that turns our metabolism into a powerful ally.

What Are Metabolic Conditioning Workouts And What Do They Do?

Metabolic conditioning workouts, which are also referred to as High Intensity Interval Training (HIIT) teach the body to access energy stores effectively during and after a workout. These workouts consist of lifting moderate to heavy weights or performing calisthenics in sets with targeted timed recovery breaks. This style of exercise elevates the heart rate quickly, adding a cardio component to the strength training regimen and causes the body to burn fat rapidly.

How Do They Work?

The body accesses energy based on the activity being performed. There are rapid, moderate, and slow energy burning modes within the metabolism. Metabolic Conditioning activates them synchronistically to maximize caloric burn.

Quick Energy

Power exercises, which are performed quickly, 10 seconds or less, utilize the creatine phosphate pathway to supply the body’s energy needs. Directing a lot of energy quickly to perform this type of exercise is very demanding. The intensity of the activity requires breaks and plenty of recovery time between sets. Taking breaks in this type of exercising helps the workout to be even more effective! This is why I’m able to do 17 minute workouts, but take plenty of breaks throughout.

Feeling The Burn

Intense activities of short duration, one to four minutes, access the glycolytic pathway. The idea is to create a burn, so that your workout keeps working for you even hours after you are done.

The aerobic energy pathway is the one most discussed and best understood by most people. It supports activities of easy to moderate intensity. This energy pathway draws on stored fat cells to fuel the body’s activities. It can engage for hours after your workout.

The variety of exercises involved in a Metabolic Conditioning workout along with the level of intensity applied to them and the duration of recovery periods, determines which energy pathway becomes activated. The objective of the exercises in a given session also determines the recovery period allowed for each exercise.

For example, doing bicep curls with a low weight but high repetitions will access the aerobic or slow burn pathway. Since the objective of this type of workout is to keep the body in an adaptive mode, all of the energy pathways become engaged at some point during the workout.

What Kind of Results Are There?

Metabolic Conditioning workouts can be crafted to maximize desired outcomes: weight loss and fat burning, muscle growth, improved speed, power or endurance. They also provide faster results, because they apply knowledge of the body’s energy systems strategically.

Creating A Workout 

Creating a workout is pretty straightforward. For example, weighted squats for power performance would be performed for 10 seconds followed by 1.5 to 2 minutes of rest. Three more power-building exercises, plyometric jumps, broad jumps and plyometric push-ups, would follow to form a circuit; each of the exercises would be completed with the same work to rest ratio. One set of all exercises included in a session forms a circuit. The circuit is usually completed 3 to 4 times.

Or if you’re more like me and like for a program to be mapped out for you, Metabolic Renewal is one of my favorite programs (it also takes into account your hormone type) (plus, it’s only workouts done 3 days a week for about 15 minutes).

Implementing Metabolic Conditioning Workouts

Metabolic Conditioning must be done at least two to three times per week to see results. This approach to exercise activates all three of the body’s energetic pathways during one workout. It is this component of the workout, which makes it so effective.

In addition, the post workout calorie burn associated with these types of workouts can last up to 36 hours following exercise. That is what makes this type of workout routine one of the best choices for burning fat. The workout needs to include 3 to 4 exercises performed in sets based on time intervals with energy pathway based recovery times.

These are intensive workouts and not ideal for beginners who should take care and work up to the fitness level required to perform them. A program that gradually gets you started and worked up towards this level is best.

It is also important to check with your doctor before starting this type of fitness routine. While they are intensive, their effectiveness and results they provide from very short sessions of exercise make the effort totally worthwhile.

Easy Way To Get Started TODAY

I was completely shocked to learn about this approach, but at the same time was like – DUH! It completely makes sense! But how do you even begin? I started by taking this Metabolic Quiz to find out my hormone type, so that I could adjust my meals and workouts accordingly. I LOVE the workouts that are on DVD for me. I lost 6 pounds and sizes within the first couple of weeks!

Be sure to take the quiz here, and let me know which hormone type you got! 

By |2018-08-09T10:22:57-04:00August 9th, 2018|Health and Wellness, Organic and Green Living|0 Comments

About the Author:

I'm a former sweet-tooth turned health-nut. After a difficult loss of a first pregnancy and having a second child with a heart condition, I became obsessed with health and wellness. I revamped our entire family's lifestyle, dropped seven pant sizes, and created a website where I could share our story and help support people wanting to make small changes day by day in order to live well. I also support my family by the work that I do here through advertising content, affiliates, and partnership/consultant links within content. When you click and/or order, it puts food on our table. Thanks for all your support, and may you live well and thrive!

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