22-Minute Metabolic Booster

A high-intensity full body workout

22-Minute Metabolic Booster - A high-intensity full body workout
We are all pressed for time. That’s a known fact in today’s society. For me, making time for my training session is non-negotiable. I also don’t have children and own a gym, so I can make the time much more easily than most.

For many women, they are juggling jobs, errands, family, children’s activities and barely finding time to sleep. Often times, training gets pushed off and cut short. This is not ideal, but what is one to do?

First, don’t get caught up in the belief that if you don’t have an hour, you can’t train. Short training sessions are just as good, if not better. You have less time, so you have to be efficient and focused. Your rest time will be shorter, so you’re getting more work done and increasing your metabolic rate, which leads to more calories burned post-workout.

A few weeks ago, I wrote about Hurricane-style training using a conditioning exercise followed by two larger movements to improve overall strength and conditioning. Today, I want to break that down with a 22-minute Hurricane that will give you a full body training session, boost your metabolism, burn a ton of calories and provide you a nice energy boost to take on your hectic lifestyle.


Here’s the workout structure:

Exercise 1: Work for 30 seconds, rest for 30 seconds.
Exercise 2: Work for 15 seconds and rest for 15 seconds.
Exercise 3: Work for 15 seconds and rest for 15 seconds.

Repeat this for 3 sets, then rest 2 minutes. That is 1 cycle.

You will complete 3 total cycles. Each cycle will take 6 minutes. That’s 18 minutes, and then you add in 2 minutes of rest between cycle 1-2 and 2-3 for a total of 22 minutes.


:30 Sprint or Treadmill Sprint
:30 Rest
:15 Lunge Jumps
:15 Rest
:15 Kettlebell or Dumbbell Swings
:15 Rest

Repeat for 3 total rounds
After 3 rounds, rest 2 minutes and repeat for 2 more cycles.

Be sure to go all-out on each exercise but maintain perfect technique. Leave a comment below if you tried this and let me know how it went for you.

Callie Durbrow

Callie Durbrow is the owner of Durbrow Performance Training and the author of Strong and Sexy in 25 Minutes.

Click HERE to get daily email tips, motivation and workouts right in your inbox.