I’ve created an ultimate metabolic conditioning (MetCon) workout plan for those looking for a simple and effective routine to improve their performance and achieve their best physique.
MetCon involves performing various cardio and resistance exercises at moderate to high intensity.
The combination of aerobic, anaerobic, and strength training makes MetCon training a time-efficient and effective way to torch plenty of calories, elevate metabolism, enhance cardiovascular fitness, and build strength and lean mass.
If you want to get strong, move fast, and look aesthetic, I recommend trying the MetCon workout program I’ve shared below for a few months.
But remember, metabolic conditioning training isn’t for everyone, especially newbies, those who want to build a beefy physique, or those with past or current health issues. Regardless of your age and fitness level, I highly recommend consulting a doctor or professional trainer who can assess your body and give you a green signal for this regime.
Summary of MetCon Training Program
Routine Type | Hybrid (mix of body weight & weighted exercises) |
Program Duration | 4 Weeks |
Frequency Per Week | 3 days a week |
Training Goal | Improve metabolism, build fat-free mass, and enhance athleticism |
Target Gender | Male and Female |
Level | Intermediate to Advanced |
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.
- Exercise type: Metcon training includes various exercises, such as running, sprinting, swimming, tire slams, sled training, battle rope training, and weighted circuit training. Combining bodyweight and equipment-based exercises helps increase strength, build lean mass, shed some excess fats, and help you achieve your best shape.
- Warm-Up: Always start your training with 5-10 minutes of quick warm-up exercises. You can do bodyweight aerobic exercises and dynamic stretches to increase your heart rate and oxygen flow and prepare your muscles for intense MetCon training.
- A golden rule for a better metabolism: Healthy eating and regular physical activity are the keys to maintaining a healthy metabolic rate.
4-Week MetCon Workout Program to Enhance Your Athleticism
- Week 1 – Endurance Cardio
- Week 2 – Metabolic Resistance Training
- Week 3 – MetCon HIIT Workout
- Week 4 – Hybrid Conditioning Workout
Week 1 – Endurance Cardio
The first week involves performing bodyweight aerobic exercises at a moderate pace, around 60-80% of your maximum heart rate (MHR). To calculate your MHR, subtract your age from 220.
The endurance cardio will enhance your athletic and functional fitness and prepare you for intense exercises, which you’ll do in the coming weeks.
MetCon Workout Plan Week 1 Schedule:
- Monday – Workout
- Tuesday – OFF
- Wednesday – Workout
- Thursday – OFF
- Friday – Workout
- Saturday – OFF
- Sunday – OFF
Monday – Workout
Exercise | Activity | Rest |
---|---|---|
Treadmill Jog | 2-minute | – |
Treadmill Run | 5-minute @70% | 2-min walk |
Treadmill Run | 4-minute @75% | 2-min walk |
Treadmill Run | 3-minute @80% | 2-min walk |
Bicycling | 1-minute @75% x 6 bouts | 30-sec b/w bouts |
Elliptical Cross Trainer | 2-minute @60% x 5 bouts | 30-sec b/w bouts |
Wednesday – Workout
Exercise | Activity | Rest b/w sets |
---|---|---|
Battle Rope | 20-sec x 5 sets | 1-minute |
Sled Training | 10-minute | 2-minute |
Tire Slams | 10-minute | 2-minute |
Wall Ball Shots | 10 reps x 5 | 30-second |
Tri-set Core Workout | 15-minute | – |
Friday – Workout
Exercise | Activity | Rest |
---|---|---|
Treadmill Run | 6-minute @70% | 2-min walk |
Jumping Rope | 50 reps x 5 sets | 1-minute |
Full-Body Cardio | 20-minute | – |
Bicycling | 1-minute @70% x 5 bouts | 30-second |
Week 2 – Metabolic Resistance Training
The second week involves performing resistance exercises, primarily with dumbbells, barbells, and kettlebells. Strength training will help you build strength, lean mass, and shape your physique.
MetCon Workout Routine Week 2 Schedule
- Monday – Strength Focused Workout
- Tuesday – OFF
- Wednesday – Weighted Circuit Training
- Thursday – OFF
- Friday – Isolation Muscle-Building Workout
- Saturday – OFF
- Sunday – OFF
Monday – Strength Focused Workout
Exercise | Sets x Reps | Rest |
---|---|---|
Back Squats | 5 x 5 | 2-3 minute |
Overhead Press | 3 x 8 | 2-3 minute |
Bench Press | 3 x 8 | 2-3 minute |
Landmine T-Bar Row | 3 x 8 | 2-3 minute |
Weighted Pull-ups | 3 x 5 | 1-2 minute |
Weighted Bar Dips | 3 x 5 | 1-2 minute |
Wednesday – Weighted Circuit Training
Perform each round at a medium intensity to challenge and improve your strength and endurance simultaneously. I recommend taking two to three minutes of break after each round.
Circuit 1 | Circuit 2 | Circuit 3 |
---|---|---|
15 KB Swings | 15 Front Squats | 20 1-arm Landmine Press |
15 Thrusters | 10 Incline Bench Press | 10 Barbell Hang Clean |
15 Barbell Rows | 10 DL Off Blocks | 20 Incline Plank Row |
20 Reverse Lunges | 20 Kneeling DB/KB Chop | 10 DB Frog Pumps |
Perform reverse lunges, oblique chop, plank row, and landmine press 10 reps per side.
Friday – Isolation Muscle-Building Superset Workout
Exercise | Sets x Reps | Rest |
---|---|---|
Leg Extension + Lateral Raise | 3 x 12 | 1-2 minute |
Leg Curl + Seated Pec Deck Fly | 3 x 12 | 1-2 minute |
Lat Pull-down + Cable Crossover | 3 x 12 | 1-2 minute |
Seated Machine Row + Triceps Press-down | 3 x 12 | 1-2 minute |
Reverse Pec Deck + Preacher Curl | 3 x 12 | 1-2 minute |
Week 3 – MetCon HIIT Workout
High-intensity interval training (HIIT) involves performing exercises at 80-95% of MHR for a short period, typically 10 to 30 seconds, followed by a little recovery time.
It is an excellent way to enhance aerobic and anaerobic fitness, level up athleticism, and help you get ripped.
Metabolic Conditioning Workout Plan 3rd Week Schedule:
- Monday – Full-Body HIIT
- Tuesday – OFF
- Wednesday – HIIT Leg and Core Workout
- Thursday – OFF
- Friday – High-intensity Total Body Workout
- Saturday – OFF
- Sunday – OFF
Monday – Full-Body HIIT
Exercise | Activity | Interval |
---|---|---|
Burpees | 6 reps x 5 sets | 30-second |
Mountain Climber | 15-sec x 5 sets | 15-second |
Shoulder Taps | 20 taps x 5 sets | 15-second |
Alternating Heel Taps | 20 taps x 5 sets | 15-second |
Kneeling Squat Jump | 10 reps x 5 sets | 30-second |
Wednesday – HIIT Leg and Core Workout
Exercise | Activity | Interval |
---|---|---|
Pop Squats | 10 reps x 5 sets | 30-second |
Alternating Heel Taps | 10/side x 5 sets | 15-second |
Jumping Lunges | 10/leg x 5 sets | 30-second |
Crossbody Mt. Climber | 15-sec x 5 sets | 15-second |
Squat to Calf Raise | 15 reps x 5 sets | 30-second |
Flutter Kicks | 15-sec x 5 sets | 15-second |
Friday – High-intensity Total Body Workout
Exercise | Activity | Interval |
---|---|---|
Jumping Jack | 15-sec x 5 sets | 15-second |
Sit Outs | 5 reps x 5 sets | 15-second |
Push-ups | 10 reps x 4 sets | 45-second |
High Knees | 15-sec x 5 sets | 15-second |
Side Plank Hip Taps | 10/side x 5 sets | 15-second |
Burpees | 6 reps x 5 sets | 30-second |
Week 4 – Hybrid Conditioning Workout
The fourth week involves cardio and strength and will help you further enhance your fitness level and physical appearance.
MetCon Training Plan 4th Week Schedule (Combined Resistance and Cardio Training):
- Monday – Upper Body and Endurance Workout
- Wednesday – Lower Body and Core Workout
- Friday – Upper Body Resistance and HIIT Cardio
Monday – Upper Body and Endurance Workout
Exercise | Activity |
---|---|
Deadlifts | 4 sets x 5 reps |
Push Presses | 3 sets x 10 reps |
Seated Machine Row | 3 sets x 10 reps |
Seated Pec Deck Fly | 3 sets x 10 reps |
Treadmill | 2-min @70%, 1-min break x 4 |
Bicycling | 1-min @80%, 30-sec break x 4 |
Wednesday – Lower Body and Core Workout
Exercise | Activity |
---|---|
Back Squats | 3 sets x 8 reps |
Forward Lunges | 2 sets x 10 reps/side |
Step-up | 2 sets x 10 reps/side |
Leg Curl | 4 sets x 15 reps |
Calf Raises | 3 sets x 20 reps |
HIIT Abs Workout | 15-minute |
Friday – Upper Body Resistance and HIIT Cardio
Strength | Activity |
---|---|
Bench Press | 4 sets x 6 reps |
Landmine T-Bar Row | 3 sets x 8 reps |
Close-Grip Pulldown | 3 sets x 6 reps |
Seated I-Y-T Lifts | 3 sets x 6 reps |
Tire Slams | 4 sets x 10 slams |
Jumping Ropes | 5 sets x 30 reps |
Battle Rope | 4 sets x 15-sec |
Tips and Instructions
- First and foremost, I recommend adjusting the intensity, number of reps and sets, and exercise selection according to your fitness level and access to equipment.
- I also suggest consulting with a professional who can assess your body and allow you to start this program.
- Make sure you complete the workout with good form and technique while also challenging yourself.
- Take a break when you feel exhausted and your muscles ache. I prefer using Metcon to enhance fitness rather than torch your body.
- If you want to utilize the benefits of MetCon workout, I suggest consuming low-calorie, high-protein foods and healthy fats. Eating a balanced diet will help you achieve the best results over time.
Download The Metabolic Conditioning Workout Plan PDF
Frequently Asked Questions (FAQs)
Do 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 annihilate tons of calories, 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, I recommend combining a calorie-restricted diet with a MetCon training plan to get rid of excess pounds and shape your physique.
Who Should Do and Avoid MetCon Workout?
I suggest metabolic conditioning training for those who have been working out for a while, know their goal and understand the pros and cons of Metcon training. I don’t recommend it to beginners, those who want to build plenty of muscles and lift like powerlifters, or those with health issues.