In all my years of training as an endomorph, my issue was never building muscles, but burning fat.

Metabolic training and High Intensity Interval Training seems to address this issue really well. This is one of the reasons why the Beachbody Insanity program works so well. Work out for 3 minutes and take a 30 second break? Sure that’s going to put your body in EPOC mode, and definitely boost your metabolism. I don’t think that would really work for ectomorphs though.

So this morning, I just wrote down a list of all the exercises I picked up from Freeletics, Insanity workouts and Fitness Blender. I was surprised as to the number I came up with. I filled an A4 sheet with exercises! Definitely more than 30 minutes worth of workouts.

Here are some of the exercises:

  1. Lunges
  2. Jumping jacks
  3. Squats
  4. Jogging In Place
  5. Power Lunges
  6. High Knee Runs
  7. Heisman
  8. 1-2-3 Side Runs, Knee ups
  9. 1-2-3 side runs football juggle
  10. Full Body Runs
  11. Vertical Mountain Climbers
  12. Squat to Jumps
  13. Power Jumps
  14. Fast Feet/ Football Shuffles
  15. Skipping
  16. High Knee Skips
  17. Switch Kicks
  18. Touch The Floor Jumps
  19. Side Run, Touch The Floor
  20. Hurdle Drills
  21. Burpees

And that’s just 21 of my own!

Check out Men’s Health Magazine’s 21 Metabolic Moves to Get You Absolutely Shredded :

Below is a breakdown of the first 7 exercises:

Dumbbell Goblet Clean to Squat to Press
This is a total-body exercise that combines a pull, a squat, and a push into one metabolic rainmaker.

What’s a metabolic rainmaker? It’s a movement that melts fat, builds muscle from head to toe, and jacks up your heart rate.

Do it: Do as many quality reps as possible in 2 minutes, and then rest a minute. That’s 1 round. Do up to 5 total rounds for a 15-minute weight-loss workout.

2. Situp to Hipup
This move hits both the front and back of your body so that you can hit every muscle in your trunk.

It’s also pretty dynamic and involves more muscles than standard crunches. As a result, you’ll burn more calories and sweat more.

Do it: Plug the exercise into a full-body circuit as your core move.

Or perform it as a finisher at the end of your workout. Do as many reps as you can in 5 minutes, resting only when needed.

3. Semicircle Mountain Climber
In my honest opinion, this is the most challenging mountain climber in existence.

Tracing a semicircle with your legs while supporting your bodyweight on your hands smokes your shoulders and abs like no other variation can.

I tend to sweat so much while doing these that I have to relocate to different spots on the training floor from set to set for safety purposes. No joke.

Do it: Plug the exercise into a full-body circuit as your core move.

Or perform it for 30 seconds straight, followed by 30 seconds of rest. That’s 1 round. Do 5.

4. Dumbbell Alternating Hand Swing
This isn’t your average swing. It develops hand-eye coordination, strengthens imbalances between sides, and really builds grip strength.

It’s also kind of fun to pass the weight from one hand to the other, so you’ll notice that the time passes a lot faster while doing this bad boy.

Do it: For a great cardio workout, grab a 25-pound dumbbell or 16-kilogram kettlebell, and do as many reps as you can in 3 minutes. Your goal is to go non-stop. When the 3 minutes is up, rest for 1 minute. (It’s like boxing intervals.) That’s 1 round. Do 5.

You can also pop this move it into a metabolic circuit as a hip-dominant exercise.

5. Side-to-Side Blast-Off Pushups

The blast-off pushup is the ultimate total-body pushup variation. That’s because you load your hips, knees, and ankles and then explode into the bottom of the pushup position—so every single muscle in your body is working.

But adding a diagonal to the blast-off portion is a whole new ballgame. Suddenly, you’re putting more emphasis on one side of your upper-body, asking it to handle a dynamic, heavy load. Not only with this build unilateral strength but you’ll also gain insane core stability.

Do it: Pair the exercise with dumbbell alternating hand swings. Do 20 alternating hand swings (10 per side) and 10 side-to-side blast-off pushups (5 per side). That’s 1 round. Do max rounds for time in 10-20 minutes.

6. Sprinter Situp
With this move, you’re incorporating a running pattern into the classic situp movement.

The key: reciprocal movement of your arms and legs. When your right arm comes forward so does your left leg, and visa versa. This improves your core strength, coordination, and athleticism.

Do it: Throw this into a circuit as a core exercise.

Or try to do 100 reps as fast as possible in as few sets as possible.

7. Feet-Elevated Dead-Stop Pushups
When doing a dead-stop pushup, you lower your entire body to the ground, pick up your hands from the floor, and then push back up. This eliminates the slingshot effect of your muscles and connective tissues making it twice as hard as a regular up and down pushup.

It also really builds raw strength and spinal stability. You simply can’t come up off the floor unless you fully engage your thighs, hips, and abs. As a result this move will really bump up your bench press and pushup totals.

And it’s three times harder than a normal pushup if you do this move with your feet-elevated. Trust me!

Do it: Perform 10 reps EMOM (every minute on the minute) for 10 minutes. It will be the toughest 100 reps of your life.

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Now, here’s the challenge, do each of the exercises for 1 minute and rest for 20 seconds. see how fast you’ll start working up a sweat, and realize that 20 seconds is barely enough.

But that’s the beauty of these types of workouts for endomorphs. The shorter the break/ rest period, the better.