Want to get lean & sculpted with minimal time invested? Or, are you just looking to amp up your intensity before the summer strip down? Then you are going to love Pauline Nordin’s Metabolic Booster Workout! This high intensity resistance training program will tax your whole body in minimal time.

The workout is composed of mostly compound movements, which hit several muscle groups simultaneously and results in a high calorie expenditure. This workout focuses on exercises that are real game changers for a fit body, explains Pauline. The rest intervals between sets are short challenging your strength and endurance. “When you use shorter rest time, you’ll be able to use lighter weights, which can lower the risk of injury—However, the weights will still feel heavy!,” says Pauline.

A Few Tips

– It is critical to manage the rest intervals. Use your watch, your phone or an interval-timing app.
– Grab a buddy. This is a fun workout to do with a fit friend.
– Do this workout 2-3 times a week, if this is your only resistance training. Add a few sessions of cardio on opposite days. Or, perform it a few times a month for a challenge workout and/or anytime you are short on time.
– As you get stronger, be sure to increase the weight lifted to push yourself.


Exercise Descriptions & Tips


Position the bar on your upper trap muscles. Stand with feet shoulder width apart and toes turned out slightly. Keeping your abs tight and torso upright, lower down until your thighs are parallel to the floor. Focus on pushing through your heels as you drive upward toward the starting position.

Pauline’s Tip: Keep your head looking straight ahead throughout the set.


Get in a plank position on your hands and lower your body to the floor by bending your elbows. Push back up until your arms are straight.

Pauline’s Tip: Keep your abs tight to avoid exaggerated arching in your lower back.


Standing with your feet shoulder-width apart and toes pointed slightly outward, squat down and grasp the bar using a mixed grip. Keeping your back flat, chest up, arms straight, eyes forward and weight in the heels, stand up by extending the knees and driving your hips forward. Make sure to not shrug or lean backwards.

Pauline’s Tip: Make sure you don’t round your lower back.

Bilateral Standing Dumbbell Press

Grasp the dumbbells with an overhand grip. Position the dumbbells an inch or two outside of your shoulders. Press the dumbbells upward until your arms are just short of straight overhead. Lower to the outside of your shoulders.

Pauline’s Tip: Avoid overarching your lower back. Keep your abs tight.

Underhand Grip Bent Over Row

Bend forward the waist holding the bar with an underhand grip. Pull the bar to your upper waist. Return until arms are extended and shoulders are stretched downward.

Pauline’s Tip: You can do barbell rows with your upper body parallel to the floor or at a 45-degree angle.

Narrow Grip Bench Press

Lie on a bench and grasp the barbell with a shoulder-width (or slightly narrower) grip. Lower the bar to your chest keeping your elbows close to your body. Push the barbell back up until arms are straight.

Pauline’s Tip: Keep your chest out and stomach tight.


Lie on your back with your lower back pushed against the floor. Raise your upper back by contracting your abs. Return to starting position.


Lie flat on a mat with bent knees and feet flat on the floor. With your arms either across your chest, held straight in front of you or behind your neck, contract your abs and sit all the way up.

Pauline’s Tip: Control the movement—avoid using momentum.


Pauline Nordin, founder of the gutsy fat loss system Fighter Diet, is known for her no nonsense approach to training and nutrition. Pauline was a coach for the Nordic version of “The Biggest Loser,” where she led her team to victory. She is also the star/creator of “The Butt Bible” by NBC/Universal, a workout video that will beat any backside into shape. Born in Sweden, Pauline moved to the United States to pursue her dreams.

For more from Pauline Nordin, check out her Bootcamp Workout and Ask The Fighter Diet Girl Videos.

For more Pauline Nordin, visit the following links: