You've heard of metabolic training and you've heard of mobility training. But the squat press -- shown in the video above -- fits into a category Men's Health Fitness Director B.J. Gaddour calls "metabolic mobility training."

The exercise can be used in one of two ways: as a warmup or as a belly torcher. It all depends on speed.

Related: The Fastest Way to Get Your "Ass to Grass" during a Squat

When done at a slow tempo as warmup, the exercise heats up and activates your muscles, enhances your mind-muscle connection, and improves your flexibility.

But when done as fast as possible, the movement challenges big energy-consuming muscles like your quads, glutes, abs, shoulders, and pecs. Do this for short intervals -- between 30 and 60 seconds -- to ignite a calorie-burning inferno (a.k.a your metabolism).

Related: Why All Men Should Deep Squat for 5 Minutes a Day

Choose a version and add it to your routine today. Don't like to play favorites? Do both.

More Men's Health:
-- 22 New Ways To Crush Your Core
-- 23 Best Biceps Exercises
-- This Might Be The Craziest Mobility Exercise Ever
-- The J.J. Watt Workout