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6-minute Full Body Metabolic Workout for Weight Control
Mirafit®•Processed: Mar 03, 2026
6-minute workout video. HIIT, Strength. targeting Full Body. medium intensity. helps with Weight Control / Fat Loss, Cardiovascular Endurance.
⏱️ Key Moments
Summary:This workout features a series of five barbell exercises performed in a circuit format to enhance metabolic conditioning and strength, suitable for those with limited time.
🏃 Guide
This workout is designed for individuals looking to maximize their fitness in a short amount of time. It combines resistance training with cardio to enhance metabolic efficiency and support weight control.
Benefits
Increases cardiovascular endurance
Enhances muscle strength
Step-by-Step Guide
1
Barbell Row
Stand with feet hip-width apart, hinge at hips, and pull the barbell towards your belly. Feel your shoulder blades squeeze together. Ensure your back remains straight.
2
Deadlift
Stand over the barbell, hinge at hips, and lift by pressing through your heels. Engage your lats and keep the bar close to your body.
3
High Pull
Start with the barbell above your knees, drive your hips forward explosively, and pull the barbell up. Feel the power in your legs and core.
4
Barbell Push Press
Dip slightly at the knees and drive the barbell overhead using momentum. Control the descent and feel the engagement in your shoulders.
5
Barbell Back Squat
Position the barbell on your upper back, squat down by sitting between your legs, and drive back up. Ensure your knees track over your toes.
Safety Notes
Consult a physician before starting if you have any cardiovascular issues or joint problems.
Duration: 6m 43s
Difficulty: Medium
Intensity: Medium
Suitable for: Moderate Activity level
Suitable Conditions
ObesityPrediabetes
Therapeutic Goals
Weight Control / Fat LossCardiovascular Endurance
⚠️ Caution
Consult your doctor if you have: Chronic Back Pain / Disc Herniation, Knee Disease
Equipment Needed
🏋️ Barbell
Primary Focus
💪 Full Body
Category
HIITStrength
⚠️ Workout Safety Tips
Includes rest periodsAvoid holding breath
Tags
#6 min#quick#short#HIIT#Strength#intermediate#Barbell#Full Body#medium