Metabolic resistance training(MRT) is a type of exercise training that combines resistance training(RT) with high-intensity interval training(HIIT or HIT), and limited rest periods. ( There are many good versions available, including Jim Stoppani's use of "cardio acceleration" intervals between RT sets.)
In a recent article in ACSM's Health and Fitness Journal, Michael Jett ( M.S.,CSCS) and Dr. Ann Swank (FACSM,CSCS) state that the primary goal of MRT is to improve body composition and elevate EPOC ( excess post-exercise oxygen consumption.) EPOC elevation can last up to 38 hours after an "intense" ( above 6 METs) session.
A cited study by Wisloff et al showed that participants who exercised at 95% of peak heart rate had better aerobic benefits than those who exercised at 70% of peak heart rate. And this was in individuals with heart failure.
So, a properly prescribed and conducted MRT program is beneficial for both healthy and clinical populations.
An example program would be comprised of 8-10 RT exercises alternated with 8-10 "aerobic" exercises. The aerobic segments could include calisthenics, rowing, biking, plyometrics, MB exercises, agility drills, and more. A gradual progression of work:rest ratio from 1:2 or 1:3 to 1:1 over several weeks is recommended.
This approach not only prevents boredom, but provides a lot of "bang-for-the-buck" for people who have limited time to exercise.
Hire a fitness professional to create a custom MRT program that fits your goals, abilities, and interests. Then you'll be "taking care of business."
"You get up every morning
From your alarm clock's warning
Take the 8:15 into the city..."
( Bachman-Turner Overdrive, "Taking Care of Business", 1973)
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