This workout plan will help you !
Get our Fit Father 30-Day Fat Loss Program here →
Get our Fit Father Old School Building Program here →
Subscribe to our channel here →

Our free resources:

5 Best Building Exercises →
1-Day Weight Loss Meal Plan →
24-Min Fat Burning Workout →

The best workout for losing weight and burning fat is an MRT workout. You are going to burn more calories by doing these high-intensity exercises than you would by doing cardio exercises such as running on a treadmill.

With this for fat loss workout, all you need is a pair of dumbbells or kettlebells and 6 feet of floor space. Make sure to use a weight that you can shoulder press 10-15 times. This is a great at-home workout with dumbbells for weight loss.

10-10-BURN MRT Workout for Beginners-Advanced
(4:20) Squat Press – 10 reps
(5:18) Bent-Over Row – 10 reps
(5:52) Push-ups – to failure
(6:44) Deadlift – 10 reps
(7:27) Renegade Row – to failure

**Do all of these exercises without resting in between**
**Rest for 1-2 min before repeating the circuit**

Beginner level: 1-3 sets
Intermediate level: 4-5 sets
Advanced level: 6-7 sets
BAMF level: 8+ sets

If you feel your lifestyle could use an improvement, then check out our FF30X 30-Day Transformation Program at →
If you want to start putting on muscle TODAY, check out our Fit Father Old School Muscle Building Program at →

Your friends here at the FFP,

-Dr. Balduzzi + The Men's Health Experts @ The Fit Father Project

P.S. For more great workouts, fat loss, and muscle building tips for busy fathers, *SUBSCRIBE* to our channel here →

**Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.


    26 replies to "Metabolic Resistance Training Workout Plan (10-10-BURN)"

    • shopnwoods

      Definitely going to give this one a go. Any recommendations on a warm up for a 44 year old in decent shape. Can I just get right into this workout after a minute or so of jumping jacks?

      • StayFitAnywhere

        It’s best to do a warm which incorporates mobility of the hips, knees and ankles. Full body warmups along with movements without weights which mimic the exercise is beneficial.
        Any warmup is better than no warmup if you’re going to jump into hitt style training. Plus it’s extra calories you’re using. Hope that helps.

      • Jack Dickinson

        @StayFitAnywhere o

    • amajors56

      Looks like a great workout. Will definitely have to give this a try in my routines to see if it can help me get some extra muscle.

    • CK Santos

      Very helpful tips! Definitely a big help to those who are looking for a perfect training plan.

    • mohammad islam

      You’ve provided excellent guidelines and demonstrations of all the exercises in the Metabolic Resistance Training program.
      Great video and very thoughtful.. Thank you for sharing with great explanation, I am going to share this tips with my friends.

    • Steve Davis

      This guy has helped me so much. I used to work myself in to the ground causing injuries. But now I’m lean and have great results with modest weighs

    • Daniel Daniel

      This plan looks great, looking forward to giving it a try.

    • MMOspecs

      Thank you man, this video has taught me the key steps to metabolic resistance

    • stj4mw

      I tried out this workout today and omg it felt great! The perfect quick workout for strength training and weight loss. Your channel is the best Doc, I wouldn’t even know what MRT was if it wasn’t for you.

    • md Monowar

      Very informative and well explained video. I have learned a lot from it. Thanks for your clear explanation.

    • Kevin Gordon

      I love this workout! Going to do it today!

    • Brian Poyntz

      Excellent workout. Did it yesterday started with 10lbs 1st set, 15lbs 3 other sets. For a total of 4 sets. However for the deadlifts used 35lb kettlebells.

    • Frank Cox

      What a great workout!!! Just got thru 8 rounds with 20lbs in 35 minutes, max HR 154 avg HR 124 Pushups 1strd 25 down to 12 last rd, Roque Row/PU 12 1st rd, down to 6 last rd. Been doing this for 14 months down 60lbs. May be the hardest and most time efficient of the FFP workouts.

      • Sherman Cordell

        Glad to hear of your Success 👍🏿. I’m 56, trying something New!!
        I think this we’ll be good for me!💪🏿👍🏿

    • PlumbRalph

      I love your workouts like this. I’m 52 and have dropped my weight from 260 down to 187. I’ve had two spine surgeries and have trouble with some of the exercises. Is there a full body workout that you can design with that in mind?

      • Silver Surfer

        260 to 187? Wow, that is awesome Ralph! ……you probably added an additional 15 years to your life span Great job!👍🏾

    • jake torrens

      Love this!! My baseline for this: I used 15-lb dumbells in 4 rotations! Thank you 🙏🏻💪🏻

    • Paul Furny

      Well I tried this workout WOW is all I can say! I could only do 3 sets. Definitely going to add this to my weekly routine 👍💪.

    • jackie reinstedler

      This has been my go to workout for a few weeks, actually more like a month. I’m using 10 pounds, but may need more for rows:) I’m 54, female (mom), dental hygienist, wife😁 a family friend noticed a difference in my walk, posture, and I have gone down a pant size. Yay!!
      My eating, as usual, is the harder element. I’m not giving up on the plan you suggested, just sharing:) belly fat, the struggle is real!

    • Tyler Boone

      Wow, great workout. I’m an intermediate trainee and this by far has made me feel the burn hours after my workout. Will add this to my splits

      • Fit Father Project - Fitness For Busy Fathers

        Glad you are incorporating this one. It’s a killer workout for sure 👊🏼💪🏼

    • Neil Cooke

      Great video, very clear and motivational. Done this three times in the last 10 days, managed 5 cycles on my first run (felt totally wiped out afterwards for rest of day) but now doing 6 cycles (27 mins) and already increasing reps on the burn stages (press ups between 35 – 20) and feeling good all day. At 63 this workout really suits me, I’m used to a lot of cardio work, but I can feel the overall benefits of this type of training. Am aiming for 7/8 cycles! (12lb dumbells), thank you.

      • Fit Father Project - Fitness For Busy Fathers

        Awesome progress Neil! Keep pushing my brother! 💪

    • MAKAB36

      Hi, just a suggestion can you please put chapters in your videos thanks
      4:40 Squat Press
      5:25 Bent over Row
      5:59 Push Ups
      6:58 Deadlift
      7:49 Renegade Row.
      This would be helpful if you forget how an exercise is done CORRECTLY.

Comments are closed.