Body exercises are important for the entire human health and physical activity benefits the health system, physical appearance and mental health of a person. This paper will provide a closer look at the importance of a well-written plan and program for metabolic training. This type of training is becoming even more popular lately and the positive effects on the overall health have been scientifically proven. Metabolic training has a great significance for the proper function of an organism, which is an initiator of all the processes in a human body. Additionally, the mechanism of the basal metabolism will be thoroughly explained, i.e. the amount of consumption on a daily basis. The poor use of free time will have a so-called metabolic syndrome as a consequence. According to this, the metabolic training draws the attention of an increasing number of people. The well-written plan and program is a baseline knowledge of everyone who is educated and works in a kinesiology sector and specializes in this type of training. Furthermore, the results of earlier studies on the effects that a HIIT training has on the blood pressure, blood sugar level, subcutaneous adipose tissue etc., will be interpreted in this paper. At the very end of the paper, there is a detailed plan and program as an example of a highintensity interval training.