Start Here.

MB #010: The 8-Minute Metabolic Workout

exercise mission briefing Feb 05, 2023

Read time: ~3 Minutes

Today's issue is brought to you by Mission-Fit Coaching. A private coaching experience that helps men clarify their vision for the future of their fitness, family, and lifestyle, identify the blockers, audit systems and habits in order to tweak or establish new ones, and craft a personalized program and pathway to success. 

If you're interested in learning more, book a free discovery call where you'll get advice no matter what, but get to learn about if coaching is right for you.


In today’s issue I’m going to share an 8-min workout that you can do when crunched for time that ramps your metabolism to burn fat and prepares your mind to be dialed in and focused for a busy day.

Let’s be honest, most of us men fluctuate between weeks of great exercise routines and weeks where everything falls apart. Most of the time it’s because we’re juggling a lot and things come up that derail schedules. The issue is, if we’ve only got one set program that we follow and what it requires doesn’t fit into a specific day, the default is to do nothing at all.

By having this 8-min workout at your disposal to do, you really have no excuses why you can’t do some form of movement every day (especially if you’re doing my daily pushup challenge).

Get massive benefits in only 8-minutes.

Here are a few reasons to keep this workout ready and tackle it on days you can’t do your normal routine:

  • Getting your blood pumping will help with recovery from other workouts
  • This will help wake up your brain so you’re dialed in for a busy day
  • You’ll jumpstart your metabolism with a research-backed approach
  • Movement in the AM will help release endorphins and improve mood during a busy day

That said, you’re gonna love this - once you’re done!

Here's how, step by step:

The moves

First of all, I’ll lay out the basic moves you’ll use for this workout, then I’ll show you how to put it all together.

Pair #1:

Jump squat: Stand with your feet shoulder-width apart. Now dip down at your hips and knees and explode up, jumping as high as you can. Try to land softly, then lower yourself and repeat.

Push-up: Get into a push-up position with your back and legs straight and your hands beneath your shoulders. Brace your abs and keep your body rigid. Now lower yourself until your chest almost touches the floor. Then push yourself up until your arms are straight.

Pair #2:

Pull-up: (Don’t have a pull-up bar? Do one of the other 3 a second time) Hang from the bar with your hands slightly wider than shoulder-width apart. Pull your chin up past the bar, then lower your body back down. If that's too hard, do negative chin-ups: Use a secure chair or box to boost your chin over the bar. Then lower your body as slowly as your can.

Jump lunges: Start in a lunge position and explode up in a jump switching your feet mid-air and coming down in a lunge position on the other leg. Repeat.

The format and flow

Starting with pair #1, use a tabata timer app and do 20 seconds of work followed by 10 seconds of rest, for 8 rounds, alternating between jump squats and push-ups. This will take 4 minutes.

Take a 1-minute break.

Switch to pair #2, and repeat the same framework of 20 seconds of work, 10 seconds of rest, alternating between Pull-ups and Jump lunges for 8 rounds.

Once you’re done, you’ll have done 4 rounds of 20 seconds of work for each of the 4 exercises.

This is exactly 8-minutes of exercise. It can be completed in a space as small as 5x7, so it can be done in a hotel room, in your office, bedroom, wherever.

That’s it. Simple, repeatable, and easy to do anywhere - so that as a busy guy you’re fanning the flame of your metabolism and getting your mind and body ready for whatever the day brings you - in the event you can’t make it to the gym.

That’s all for today. 

See you next Sunday.

PLUS, whenever you’re ready, here's how I can help you: 

1. If you’re still looking for more traction in your health & fitness and want to stop spinning your wheels, build better systems, and have expert insights and accountability - book a free discovery call to learn more about 1:1 coaching with me. If coaching ends up not being right for you, you’ll still walk away from a call with valuable recommendations.

2. If you’re looking for more “hands-off” ways to improve your health as a busy dad, I’d recommend starting with an affordable course - Learn the 4-part framework to better health and balanced life, in the 'Operation: Next Level' Course. Learn more here.