Benefits of Metabolic Conditioning and WHY we do it.

July 26, 2015

Metabolic Conditioning:


—->It is NOT just a bunch of exercises done as fast as possible for different periods of time.  


—->You have to have a structured number of sets, reps, and rest periods for it to be affective.


—->If you are NOT breathing heavy and sweating, then WORK HARDER!  


—->Lift as heavy as you can (be safe!) and rest as little as possible.


Benefits of Metabolic Conditioning: 


1) One of the great benefits of this method of training is not only increasing your caloric burn during your workout, but AFTER as well for your body to become a fat burning machine.  

Serious Calorie Burn!!!  Some studies show that a metabolic rate can increase for up to 72 hours.  Which means 100’s of extra calories burned!


2) It makes you FEEL the burn!  It should create a burning sensation in your muscles so by your last rep or 2 you should be FEELING IT!


3) Uses Larger Muscle Groups- Multi-Joint movements that require a maximum amount of energy.  


4) Improves your cardiovascular health.



Examples of MetCon Workouts:


Tabata:  20 seconds of hard work, followed by 10 seconds of rest for a total of 8 rounds


30 on/30 off:  30 seconds of hard work, for by 30 seconds of rest for 6 - 10 sets.


Circuits:  3-6 different exercises in a row with little to no rest in between each exercise.  



So, what exercises are best for MetCon workouts?

Multi-Joint Movements


Tire Flips


Kettlebell Swings

Box Jumps


Barbell Thrusters

Pull Ups

Bench Press




Push Ups

Jumping Squats/Lunges holding weight

Push Press

Hang Clean & Press


Choose loads that you can handle for 12-15 reps.

You can perform these workouts at the end of a regular strength training session OR on an “off-lifting” day for some total body conditioning. 


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