Frequent question: How do you do metabolic conditioning?

What is a metabolic conditioning workout?

Metabolic conditioning describes exercises that vary from moderate to high intensity. Metcon exercise routines are intended to be completed in roughly 20 minutes and specifically use certain energy pathways. The goal of metabolic conditioning is to improve both the aerobic and anaerobic systems.

How do you create a metabolic conditioning workout?

Do 1 to 3 rounds of the following circuit with little to no rest between exercises.

  1. Jump squats – 10 reps.
  2. Push-ups – 10 reps.
  3. Walking lunges – 20 total steps.
  4. Inverted rows – 10 reps.
  5. Calf jumps – 10 reps.
  6. Bicycle crunch or leg lifts – 20 reps.

Is metabolic conditioning the same as HIIT?

Metabolic conditioning is more than just high intensity interval training (HIIT). A well designed, thought out, and executed conditioning program will provide the proper stimulus for the client that will reset their metabolism, allowing for better overall fat utilization, and ultimately better fat loss.

Is metabolic conditioning cardio?

Metabolic conditioning (MetCon) is a special combination of cardio and strength workouts. It’s not the long, slow cardio we’ve spent the last 20 years doing, nor is it the boring old straight-set strength training workouts, either.

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What is metabolic conditioning for?

The purpose of metabolic conditioning is to maximize the efficiency of a particular energy system to perform better in sports or develop your desired physique. One added benefit is the increase of caloric burn even after the workout is finished.

What are some metabolic exercises?

Military Metabolic Workout

  • Duo KB swings (Two Arm to Single Arm Swings)
  • Dumbbell Abs Floor Wipers.
  • Dumbbell Step Ups.
  • Hindu Push Ups.
  • Power Jacks (Weighted Jumping Jacks)
  • Bent Over DB Ground & Pound.
  • Mountain Climber Complex (Regular to Rotational)
  • Dumbbell Front Squats.

Can I do Metcons everyday?

Pirri says that, generally, training five days a week (three on, one off, two on, one off) is advisable, including shorter metcons four to five times per week. “Each session should include a strength segment, with more emphasis on this.

What is a good beginner Crossfit workout?

  1. Squats, Pull-ups, Presses and a Run. Do 3 rounds of the following as rapidly as possible: 12 front squats with a barbell, 10 pull-ups and 8 push presses. …
  2. The Running Sandwich. …
  3. Jumps and Lunges. …
  4. Push, Pull, Run. …
  5. Burpee Box Jumps. …
  6. 21,15 and 9. …
  7. Squat Routine. …
  8. Tabata Push-Ups and Lunges.

Can you build muscle with Metcons?

Metabolic Conditioning (MetCon) is typically a group of exercises put together repeated for rounds. Working your strength/muscular endurance/cardiovascular and aerobic conditioning, It’s an epic way to burn fat. … They will get your heart rate up, boost metabolism, maintain and sometimes even BUILD lean muscle.

What is the difference between circuit and HIIT training?

HIIT was initially designed to be performed for aerobic modalities, but can also be done utilizing body weight or resistance exercises. The most important difference between circuit training and HIIT is that HIIT is done at a maximum effort. … The higher the intensity the shorter the exercise time.

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Is MetCon better than HIIT?

HIIT will directly help with aerobic conditioning, which is necessary, but will benefit in improving their speed training with shorter runs. MetCon is also one of my most recommended styles of training for a runner’s cross-training day.

What are the best plyometric exercises?

Squat jumps

  • Stand with your feet slightly wider than your hips.
  • Lower your body to squat down.
  • Press up through your feet, engage your abdominals, and jump up explosively.
  • Lift your arms overhead as you jump.
  • Upon landing, lower yourself back down to the squatting position.
  • Do 2 to 3 sets of 10 repetitions.


How often should you do a metabolic workout?

Since metabolic resistance training is such an intense workout, it’s important to incorporate rest days in between. Aim to train two to three, non-consecutive days per week. Doing the exact same workout two or more days in a row prevents muscles from recovering and getting stronger.

How can I kick start my metabolism at 50?

How can I boost my metabolism?

  1. Strength training. In the past, it was all cardio, cardio, cardio. …
  2. Eat breakfast. It fuels your body for your whole day. …
  3. Eat more lean protein, like fish, chicken, eggs and even tofu. That fills you for the day and helps you build muscle mass, and in turn, boosts your metabolism.


Is conditioning better than cardio?

As you can see, Metabolic Conditioning is a superior choice to typical cardio for most people. We love running actually, but that’s better off reserved for your 5th session in a week after strength training and metabolic conditioning.

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