Know What Is a Metcon Workout & How It Helps Build Leaner & Stronger Physique
When it comes to cardio, most athletes and bodybuilders hate it. As the thinking goes, and even it’s true to a certain extent cardio workouts are time-consuming and boring. But it’s not a good idea to look at all “cardio” in the same way. Some even help you become resilient, fitter, and good-looking, and one of them is the Metcon workout. Nonetheless, if you aren’t aware and have questions like what is a Metcon workout, then you’re going to enjoy reading this article, as we’ll cover it in detail about the same.
The term Metcon is often used and is also one of hybrid-style workouts like CrossFit or similar programming. For instance, there are many popular Metcon CrossFit workouts, such as EMOM workouts. However, that’s also true that many aren’t sure about what exactly is Metcon and what it’s used for.
What Is a Metcon Workout?
An abbreviation of Metabolic Conditioning workout, Metcon workout is a type of training that includes cardio and strength exercises both for challenging your body’s energy systems. It’s usually structured as a circuit workout, where you cycle multiple exercises with less to no rest in between exercises. Metcon workouts can include strength training, cardio workout, and even HIIT (High-Intensity Intervals).
Similarly, Metcon workout can utilize circuits, certain groups of exercises, bodyweight movements, equipment like kettlebells & medicine balls, and many other forms of activity, including sprints. Put simply, Metcon workout is one of the comprehensive workout approaches for fitness and metabolism that helps you in your fat loss journey, improve overall body composition, and increase insulin sensitivity.
3 Popular Types of Metcon Workouts
Here below are three popular types of Metcon (Metabolic Conditioning) workouts:
1) EMOM
Every minute on the minute (EMOM) is a type of workout where you perform a set of numbers of reps for a particular exercise. Further, you rest for the remainder of the minute left before you start again.
2) AMRAP
AMRAP, an abbreviation of As Many Rounds As Possible or As Many Reps As Possible is a type of Metcon workout where you challenge your body to try to beat your own record every time you do the workout.
3) Tabata
In every round, which is usually of 20 seconds, you give your all efforts, followed by the 10 seconds of rest period. You repeat for the 8 times, and that is also under 4 minutes.
Try These Metcon Workouts
Those who are reading this from the beginning, we hope you got an idea about what is a Metcon workout. Now, we’re covering some of the Metcon Workouts that you can try at the gym.
Warm Up:
| Exercise Name | Reps |
|---|---|
| Jump Squats | 20 |
| Push – Ups | 10 |
| Walking Lunges | 20 |
| Inverted Rowing | 10 |
| Calf Jumps | 10 |
| Bicycle Crunches or Leg Lifts | 20 |
Metcon Bodyweight Workout
| Exercise Name | Reps |
|---|---|
| Box Jumps | 10 |
| Push Ups (Feet Elevated) | 15 – 20 |
| Reverse Lunges | 15 – 20 |
| Chin Ups (Reversed Grip) | 10 |
| Step Ups | 5 – 10 / Leg |
| Diamond Push – Ups | 15 – 20 |
| Hanging Leg Raises | 10 – 15 |
Equipment Based Metcon Workout
| Exercise Name | Reps |
|---|---|
| Clean & Press | 5 – 10 |
| Walking Lunges (Weighted) | 10 / Leg |
| Renegade Rows | 10 |
| Goblet Squats | 10 |
| Ab Rollout | 10 |
| Kettlebell Front Swing | 10 |
Hybrid Metcon Workout Routine
| Exercise Name | Reps |
|---|---|
| Jump Squats | 10 |
| Renegade Rowing | 10 |
| Step Ups (Weighted) | 10 |
| Plyo Push – Ups | 10 |
| 1 – Arm Kettlebell Push Press | 5 / Arm |
| Hanging Twisted Leg Lifts | 5 – 10 / Side |
Metcon Based Upper–Lower Workout Split
Upper Body Metcon Workout
| Exercise Name | Reps |
|---|---|
| Push – Ups | 20 |
| Close Grip Pull Ups or Inverted Rowing | 10 – 15 |
| Kettlebell Swings | 20 |
| TRX Curls | 10 |
| TRX Triceps Press | 10 |
Lower Body Metcon Workout
| Exercise Name | Reps |
|---|---|
| Jump Split Squats | 10 / Leg |
| Goblet Squats | 10 |
| Side Lunges | 10 / Leg |
| Farmers Walk | 20 Yards |
Note: Perform 3 to 5 rounds and then take 3 minutes of rest after completion of each round.
Now, let’s look at the advanced Metcon Workout. Hence, if you’re a beginner, it’s better you first look through the above-mentioned Metcon Workout and once you get comfortable doing that, only then move with this one.
Advanced Metcon Workout
This Metcon workout is of 8 weeks and divided into 2 blocks of 4 weeks each. Similarly, you keep 1 day off. Hence, your week looks like this:
- Monday – Push
- Tuesday – Off
- Wednesday – Legs
- Thursday – Off
- Friday – Pull
- Saturday – Physical Labour Sunday – Off
For Weeks 1 to 4
Workout 1 – Push
| Exercise | Sets | Reps |
|---|---|---|
| Above Shoulder 2 DB Walk | 1 | 2 Min |
| Triset: Standing BB Press DB Side Lateral Raises Overhead DB Carry |
2 2 2 |
5 10 – 15 2 |
| Take 4 Min Rest | ||
| Triset: BB Bench Press Dips or Push – Ups Bear Crawl |
2 2 2 |
5 10 – 15 1 Min |
| Take 4 Min Rest | ||
| Dip Top Position (Isometric Hold) | 1 | 2 Min |
| Take 4 Min Rest | ||
| DB Bench Press W/ Loaded Stretch | 1 | 2 Min |
Workout 2 – Legs
| Exercise | Sets | Reps |
|---|---|---|
| Prowler Push | 1 | 2 Min |
| Triset: BB Back Squats Leg Extensions Sled Walk (Backward) |
2 2 2 |
5 10 – 15 1 Min |
| Take 4 Min Rest | ||
| Triset: Romanian Deadlift Leg Curls Kettlebell Swings |
2 2 2 |
5 10 – 15 1 Min |
| Take 4 Min Rest | ||
| Goblet Squats (Hold at 90 Degrees) | 1 | 2 Min |
| Take 4 Min Rest | ||
| Bulgarian Split Squats | 1 | 2 Min |
Workout 3 – Pull
| Exercise | Sets | Reps |
|---|---|---|
| Farmer’s Walk | 1 | 2 Min |
| Triset: Snatch Grip High Pull from Hang DB Shrugs Farmer’s Walk |
2 2 2 |
5 10 – 15 1 Min |
| Take 4 Min Rest | ||
| Triset: Pendlay Row Rear Deltoid Raises W/ Chest Support Zercher Carry |
2 2 2 |
5 10 – 15 1 Min |
| Take 4 Min Rest | ||
| Chin Ups (Hold At Top) | 1 | 2 Min |
| Take 4 Min Rest | ||
| Pull Hang | 1 | 2 Min |
Workout 4 – Physical Labor
Complete as many circuits as possible within the time limit of 30 minutes. Also, make sure you aren’t sacrificing form or quality.
| Exercise | Sets | Reps |
|---|---|---|
| Giant Set: BB Deadlift Single Kettlebell Biceps Walk DB Clean & Press DB Or Kettlebell Suitcase Carry |
– – – – |
3 20 Steps 5 Reps 10 Steps / Arm |
For Weeks 5 to 8
Workout 5 – Push
| Exercise | Sets | Reps |
|---|---|---|
| 2 DB Above Shoulder Walk | 1 | 2 Min |
| Triset: Push Press DB Side Lateral Raises Overhead DB Carry |
2 2 2 |
5 15 – 20 1 Min |
| Take 4 Min Rest | ||
| Triset: Decline BB Bench Press DB Bench Press Double Push-Up Strict Burpees |
2 2 2 |
5 10 – 15 1 Min |
| Take 4 Min Rest | ||
| Dip W/ Hold At Top | 1 | 2 Min |
| Take 4 Min Rest | ||
| DB Bench Press W/ Stretch At Bottom | 1 | 2 Min |
Workout 6 – Legs
| Exercise | Sets | Reps |
|---|---|---|
| Prowler Push | 1 | 2 Min |
| Triset: Lunges Goblet Squats Sled Walk (Backward) |
2 2 2 |
5 / Leg 10 – 15 1 Min |
| Take 4 Min Rest | ||
| Triset: Romanian Deadlift Leg Curls Kettlebell Swings |
2 2 2 |
5 10 – 15 1 Min |
| Take 4 Min Rest | ||
| Zercher Squats (Hold At Bottom) | 1 | 2 Min |
| Take 4 Min Rest | ||
| Bulgarian Split Squats (Stretch At Bottom) | 1 | 2 Min |
Workout 7 – Pull
| Exercise | Sets | Reps |
|---|---|---|
| Farmers Walk | 1 | 2 Min |
| Triset: Muscle Snatch from Hang Shrugs W/ Snatch Grip Farmers Walk |
2 2 2 |
5 10 – 15 1 Min |
| Take 4 Min Rest | ||
| Triset: Pendlay Row Rear Deltoid Raises W/ Chest Support Zercher Carry |
2 2 2 |
5 10 – 15 1 Min |
| Take 4 Min Rest | ||
| Chin Ups W/ Hold At Top | 1 | 2 Min |
| Take 4 Min Rest | ||
| Pull Up Hang | 1 | 2 Min |
Workout 8 – Physical Labor
| Exercise | Sets | Reps |
|---|---|---|
| Giant Set: Snatch Grip High Pulls Zercher Walk DB Clean & Press 2 Hands Anyhow Walk |
– – – – |
3 20 Steps 5 Reps 10 Steps / Arm |
Note:
- Adjust resistance according to your needs.
- Tri-set set means you do three exercises in a row without any break
7 Metcon Workout Benefits
We’ve cleared what is a Metcon Workout with a workout routine if you want to follow it. Now, let’s understand what benefits it offers.
1) Enhances Calorie Burn
Metcon Workout is a high-intensity workout that boosts caloric expenditure during the workout. Hence, it increases EPOC (Excess Post-Exercise Oxygen Consumption) and allows the body to burn calories even after the completion of the workout.
2) Improved Cardiovascular Level
Metcon helps improve heart and lung capacity, as it challenges both anaerobic and aerobic energy systems.
3) Increased Endurance & Strength
Metcon workout is a combination of both bodyweight exercises and weightlifting, which helps improve stamina and muscular strength both.
4) Best for Busy People
Workouts are short & intense, and they also cover your entire body most of the time, making it ideal for people who are busy with their daily schedule and can’t find time to exercise on a regular basis.
5) Improves Metabolic Efficiency
It boosts your metabolism, which leads to improved energy utilization & fat oxidation.
6) Lose Fat & Gain Lean Muscle
It helps to lose body fat without affecting muscle growth. Instead, it leads to a toned & athletic body with muscle growth.
7) Enhances Functional Fitness Level
Metcon (Metabolic Conditioning) workout focused on movements that help improve balance, and overall athleticism, which helps enhance functional fitness level.
5 Reasons Why You Should Do Metcon Workout
Here below are six major reasons why you should consider a metabolic conditioning workout:
1) Enhanced Exercise Capacity
Whether you do an anaerobic or aerobic workout, it enhances your workout potential. Put simply, it increases your body’s ability to tolerate, adapt, and effectively recover from workout stress.
2) Improves VO2 Max
VO2 Max also referred to as “Maximal Oxygen Uptake,” increases by doing a Metcon workout. It means your body can utilize the maximum amount of oxygen at the time of intense workouts.
Similarly, the greater your VO2 max, the better your heart and veins will pump more blood into your working muscles. Though it’s considered an endurance enhancer, but it helps lifters become all-rounders by making them stronger, more muscular, and healthier.
3) Quick Recovery
Circulation & movement in between Metcon exercise, you have reduced soreness and keep muscles pliable while removing toxins, which helps in speedy recovery.
For instance, swimming, light jogging, walking, and hiking are some of the viable options for active recovery. Similarly, if your body isn’t sore, a moderately structured anaerobic and aerobic sprint is good to go.
4) Increases Life Expectancy
Lifting heavy weights and having a muscular physique is great, but it’s equally important to have a longer life. Life expectancy of the person is directly related to aerobic fitness, which can help avoid premature death by fighting diseases related to heart, stroke & inflammation. Similarly, the Metcon workout improves conditioning, which makes your body a powerhouse.
5) Boosts Your Health & Mood
Metabolic Conditioning (Metcon) workout improves your life not only physically but also mentally. It challenges your body’s cardiovascular and musculoskeletal systems differently compared to lifting.
Wrapping Up
The Metcon workout is a term for exercises that engage your metabolic pathways. It’s a group of exercises from endurance to weightlifting but often referred to as circuit training in combination with elements of strength and cardio.
No matter what your goal is – Whether you’re an athlete looking to better yourself, increase longevity, want to get leaner, or build muscles, Metcon workout will help improve your conditioning.
Nonetheless, if you’ve got a question like “What is a Metcon workout?” here we’ve covered in great detail a Metcon workout; you can follow along with its advantages and why you should consider adding this into your workout routine.
FAQs
Here below are some of the frequently asked questions with their answers regarding the Metcon workout.
What Is a Metcon Workout?
Metcon, an abbreviation of Metabolic conditioning, is a type of workout that’s a combination of cardio, conditioning & strength training, along with aerobic & anaerobic exercises. Similarly, at the time of Metcon workout, you can exert yourself from moderate-to-intense for a longer period.
Is Metcon Workout Similar to HIIT?
A Metcon workout isn’t always as intense as a HIIT session. Metcon workout includes heavy weight exercises, while HIIT workout is focused towards cardio & bodyweight exercises. Hence, HIIT workouts can be Metcons, but, Metcon workout won’t be considered as HIIT.
Does Metcon Workout Burns Fat?
Metcon workouts focus on anaerobic and aerobic systems. Hence, both are challenged at once. Metcon increases your body’s ability to produce & use energy effectively, which leads to fat loss.
Can You Do Metcon Workout Every Day?
Your body requires rest and recovery from workouts. It’s recommended that you prevent yourself from doing a Metcon workout every day and instead take 1-to-2-day rest in a week.
Why It’s Known As Metcon?
Metcon, an abbreviation of Metabolic Conditioning is a type of workout that exerts your cardiovascular system while getting your heart rate up, which also increases your overall fitness level.
How Much Calorie Burn You Can Expect From Metcon Workout?
The calorie you burn depends upon the style of Metcon workout and other various factors like gender, fitness level, intensity of workout, and bodyweight. However, you can expect around burn of 500 calories with 30 minutes of Metcon workout.
Will I Lose Muscle by Doing Metcon Workout?
No, you’ll not lose your muscle mass by doing a Metcon. It’s an effective training method that burns calories and body fat without making you lose muscle mass. Metcon & HIIT workouts often result in less muscle loss compared to other low-intensity workout sessions that are done for burning calories.
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