If you’re looking for the best metcon workout program, you’re most welcome. I’ve designed simple, effective, and easy-to-follow metabolic conditioning workout plans that can help you improve your performance and achieve your best physique. I’ve also attached the PDF so you can download it for future use.
What is Metabolic Conditioning (MetCon) Workout?
Metabolic conditioning is a form of workout training where exercises are performed at moderate to high intensity. It includes different types of workouts, from bodyweight and resistance to cardio and CrossFit.
The aim of all exercises is to improve your metabolic conditioning, endurance, VO2 max, strength, power, and agility.
The Metcon workouts are an excellent way to burn significant calories in a short time, strengthen and tone muscles throughout the body, improve cardiovascular fitness, and maximize your overall performance.
However, it is not suitable for all, particularly those who want to build lots of muscles and for people with health issues.
A session of metabolic conditioning training can be 15 minutes to 45 minutes long. So depending on your fitness level and goal, you can design a plan for yourself.
Summary and Description of Metcon Training Program
| Routine Type | Hybrid (mix of bodyweight & weighted exercises) |
| Program Duration | 4 Weeks |
| Frequency Per Week | 3-4 Days a Week |
| Training Goal | Improve metabolism and overall fitness |
| Target Gender | Male and Female |
| Level | Beginner to Intermediate |
| Duration of a Session | 15, 30, and 45 minutes |
| Workout PDF | Download Workout |
Other information related to the program:
- Intensity: The exercises in the metabolic conditioning workout plan are performed at moderate to high intensity. Some exercises will be done in a time frame and some will be based on the number of reps and sets, so you can perform accordingly.
- Exercises type: Metcon workout program consists of a variety of exercises, from cardio to Crossfit. That’s why this program includes a combination of bodyweight and equipment-based weighted exercises to help you help increase your strength, metabolism, and speed, and improve overall fitness.
- A golden rule for a better metabolism: Healthy eating and regular physical activity are the keys to maintaining a healthy metabolic rate.
To design metabolic conditioning workout plans, you need a list of various exercises. If you have a list of workouts, you can also create a routine for yourself. Here’s a list a of few exercises you can incorporate into your metabolic conditioning workout program.
| Bodyweight | Equipment Based Workout |
|---|---|
| High-knees | Clean & Jerk |
| Burpees | Barbell Snatch |
| Jumping Jacks | Barbell Thruster |
| Mountain Climber | Kettlebell Swings |
| Box Jumps | Split Jerk |
| Jumping Ropes | Farmer’s Walk |
| Push-ups | Weighted step-ups |
| Walking lunges | Ab Rollout |
| Step-ups | Renegade Row |
| Crunches | Barbell Squat |
| Jump Split Squat | Bench Press |
Let’s check out the samples of metcon workout plans. You can use one of them or create it for yourself with the help of these exercises.
15 Minute Metcon Workout for Beginners
If you’re looking for a great, full-body workout program, look no further. This metabolic conditioning workout plan gets you feeling motivated in no time.
- Jumping Jacks – 20-sec work, 40-sec rest
- Mountain Climbers – 20-sec work, 40-sec rest
- Pushups – 20 reps, 40 seconds rest
- Squat Jump – 20-sec work, 40-sec rest
- Dumbbell Push Press – 10 reps, 60-sec rest
- Farmer Carry Walk – 10 steps forward and backward, 60-sec rest
- Russian Kettlebell Swings – 10 reps, 60-sec rest
- Dumbbell Step-up – 10 reps, 60-sec rest
- Barbell Push Press – 10 reps, 60-sec rest
30 Minute Metabolic Conditioning Workout Plan To Speed up fat loss
This metabolic conditioning workout plan is designed to help a person burn lots of calories in a short amount of time while building strength and toning the body.
Round 1
| Exercise | Activity | Rest |
|---|---|---|
| High-Knees | 30-sec | 60-sec |
| Push-ups | 30-sec | 60-sec |
| Crunches | 30-sec | 60-sec |
| Kettlebell Swings | 10 reps | 60-sec |
| Farmer’s Walk | 10 reps | 60-sec |
| Barbell Snatch | 10 reps | 60-sec |
Round 2
| Exercise | Activity | Rest |
|---|---|---|
| Jumping Jack | 30-sec | 60-sec |
| Dumbbell Push Press | 10 reps | 60-sec |
| Squat Jump | 10 reps | 60-sec |
| Shoulder Tap | 10 reps | 60-sec |
| Russian Twist | 30-sec | 60-sec |
| Weighted Step-up | 10 reps | 60-sec |
Round 3
| Exercise | Activity | Rest |
|---|---|---|
| Jumping Split Lunges | 10 reps | 60-sec |
| Leg Raises | 10 reps | 60-sec |
| Dumbbell Rowing | 10 reps | 60-sec |
| Barbell Squat | 10 reps | 60-sec |
| Flutter Kicks | 30-sec | 60-sec |
| Squat to Overhead Press | 10 reps | 60-sec |
45 Minute Metcon workout To Help You Achieve Your Best Physique
It’s best to combine strength and cardiovascular exercises into your metcon workout program to burn fat and get fit.
This workout plan combines three types of exercise – strength training, aerobics, and anaerobic that help melts away fat, rev up your metabolism and make muscles look more defined.
Circuit 1
| Exercise | Activity | Rest |
|---|---|---|
| High-Knees | 30-sec | 60-sec |
| Push-ups | 15 reps | 60-sec |
| Kettlebell Swings | 10 reps | 60-sec |
| Dumbbell RDL | 10 reps | 60-sec |
| DB Renegade Row | 10 reps | 60-sec |
| Barbell Snatch | 10 reps | 60-sec |
Circuit 2
| Exercise | Activity | Rest |
|---|---|---|
| Air Squats | 20 reps | 60-sec |
| Dumbbell Man maker | 10 reps | 60-sec |
| Push Jerks | 10 reps | 60-sec |
| Hanging Knees Raise | 10 reps | 60-sec |
| Burpees | 10 reps | 60-sec |
| Box Jump | 10 reps | 60-sec |
Circuit 3
| Exercise | Activity | Rest |
|---|---|---|
| Dumbbell Step-up | 10 reps | 60-sec |
| Deadbug Crunches | 15 reps | 60-sec |
| Dumbbell Snatches | 10 reps | 60-sec |
| Overhead Press | 10 reps | 60-sec |
| Front Plank | 60-sec | 60-sec |
| Side Plank | 30-sec/side | – |
Frequently Asked Questions (FAQs)
Can Metcon workouts build muscle?
Metcon is an excellent way to maintain a healthy lifestyle and build athletic muscles. However, if you want to put on a lot of muscles, you should consider doing a standard gym workout plan.
Is MetCon good for weight loss?
Metabolic conditioning is a combination of aerobic and anaerobic exercises that burn decent calories in a quick time, allow your body to use energy efficiently by improving your metabolic rate, and help control your calorie consumption. And all these things assist in increasing your fat loss over time.
However, nothing can replace a calorie-deficit diet program if you want to lose weight. So it’s best to combine the calorie-restricted diet and metcon workout plan to get rid of excess pounds.
Is Metcon the same as HIIT?
All HIIT exercises are a part of the Metcon workout program but not all the Metcon exercises can be included in HIIT. Because metabolic conditioning includes both strength and cardio training and is done at moderate to high intensity while in HIIT, all exercises are done at a fast pace.
