The 3 Best Metcon Workout Program With PDF

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 TypeHybrid (mix of bodyweight & weighted exercises)
Program Duration4 Weeks
Frequency Per Week3-4 Days a Week
Training GoalImprove metabolism and overall fitness
Target GenderMale and Female
LevelBeginner to Intermediate
Duration of a Session15, 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.

BodyweightEquipment Based Workout
High-kneesClean & Jerk
BurpeesBarbell Snatch
Jumping JacksBarbell Thruster
Mountain ClimberKettlebell Swings
Box JumpsSplit Jerk
Jumping RopesFarmer’s Walk
Push-upsWeighted step-ups
Walking lungesAb Rollout
Step-upsRenegade Row
CrunchesBarbell Squat
Jump Split SquatBench 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

metcon workout plan

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.

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

Kettlebell Swings10 reps60-sec
Farmer’s Walk10 reps60-sec
Barbell Snatch10 reps60-sec

Round 2

Jumping Jack30-sec60-sec
Dumbbell Push Press10 reps60-sec
Squat Jump10 reps60-sec
Shoulder Tap10 reps60-sec
Russian Twist30-sec60-sec
Weighted Step-up10 reps60-sec
30 minute metcon workout

Round 3

Jumping Split Lunges10 reps60-sec
Leg Raises10 reps60-sec
Dumbbell Rowing10 reps60-sec
Barbell Squat10 reps60-sec
Flutter Kicks30-sec60-sec
Squat to Overhead Press10 reps60-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

Push-ups15 reps60-sec
Kettlebell Swings10 reps60-sec
Dumbbell RDL10 reps60-sec
DB Renegade Row10 reps60-sec
Barbell Snatch10 reps60-sec

Circuit 2

Air Squats20 reps60-sec
Dumbbell Man maker10 reps60-sec
Push Jerks10 reps60-sec
Hanging Knees Raise10 reps60-sec
Burpees10 reps60-sec
Box Jump10 reps60-sec
45 minute metcon workout

Circuit 3

Dumbbell Step-up10 reps60-sec
Deadbug Crunches15 reps60-sec
Dumbbell Snatches10 reps60-sec
Overhead Press10 reps60-sec
Front Plank60-sec60-sec
Side Plank30-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.

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Murshid Akram
I'm an online personal trainer, fitness blogger, and fitness enthusiast. I love researching and writing about exercise and nutrition. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.
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