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The Metabolism Booster: 8 Minute Total Body Workout!

Last Updated on September 5, 2019 by Femniqe

All you need is your bodyweight.

No equipment or accessories whatsoever.

Your own body-weight is more than sufficient to supercharge your metabolism. That’s the aim of this 8 minute metabolic booster workout routine.

You will burn body fat and hit every muscle in your body.

Total body workouts are very efficient fat burners, no need to spend hours slaving away.

The 8 minute metabolic full body workout

As mentioned earlier, you won’t need any equipment to perform these workouts.

All that is needed is your gym outfit and workout mat.

This routine consists of 3 moves that are high intensity and will put your body to the test.

They might look simple but doing it is a different story.😉

These compound exercises will absolutely push your body to its limit. Remember, you want to burn as much calories within one session to maximize fat burn.

Every time you finish your workout you should be soaked and feeling it all over.

When you complete this workout you shouldn’t have any energy left.

Give it everything you’ve got! 💦

As always you’ll be given a workout chart below with the required sets and specified time frames.

This is a time-based workout so get a watch or use the one that comes on your phone.

Okay, let’s break down each workout.


Absolutely one of the best metabolic boosting workouts you can do.

It’s going to raise your heart rate pretty fast and have you sweating in no time.

Jump Squats

How to do it

  • Get into the squat position with both thighs parallel to the ground as shown in position A.
  • You’re going to do an explosive jump upwards as high as possible, straightening your legs while in midair.
  • Land back into the original squat position and repeat.
  • Do the required amount of sets as listed on the chart below.
2. Jump tucks

This one is quite similar to the squat jumps with a slight difference.

When you get into the squat position your thighs should not be parallel to the ground. Just bent enough to create enough power to propel yourself upwards.

How to do it

  • Get into the squat position with your thighs bent about 30 degrees to the ground as shown in position A.
  • Propel yourself upwards as high as possible and tuck in your legs as shown in position B.
  • Jump as if you want your knees to touch your chest while in mid-air.
  • Land back to position A and repeat.
3. Burpee + Push-up

Look I get it, you probably hate burpees. 😉

Most people avoid doing burpees and to be honest, it’s easy to see why.

That’s because it pushes your body to the limit.

Vegetables are good for you but most people still avoid it.

It’s the same with burpees!

The workout that you avoid doing is the one you should probably be doing.

So don’t be afraid of doing burpees. Not only does it helps burn fat but also increases your mobility and flexibility.

Watch the short video below to see how to perform the workout properly.


The ideal workout frequency is 3 to 4 times a week.

To get the most calorie burn out of this workout, do the full set two to three times.

To take it to the next level you can combine it with any of the following workouts:

8 Minute Total Body Workout Chart


Some experts think you need to workout every body part individually once per week while others think you should work the whole body as an integrated unit.

The thing is, both approach work.

However, total body training will work best for you if you are a busy professional or a student.

Not all of us have the time to do split body workouts.

Instead, you need a workout that will give you the best bang for your time. You would be surprised at what you can accomplish with short full body workouts.

To get the best out of your short workout sessions make sure to focus and eliminate as much distractions as possible.

Put down the phone or even turn it off.

The only thing you should be hearing is some motivating music to get you going.

Short total body training eliminates the fluff and forces you to focus on just the essential moves that produce big results.


Try this total body workout!

If losing body fat and building toned muscles is your main goal, this is the perfect routine to add to your arsenal.

Supercharge your booty gains right in the comfort of your home

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