Metabolic Training Workout

What is Metabolic Training?

Metabolic training is more commonly referred to as metabolic conditioning (MetCon) and it is my favorite type of workout, because you can improve you strength and endurance at the same time. It is a method of training that uses exercises designed to burn more calories during your workout and maximize calories burned after your workout. You do high intensity circuit workouts that work your total body, use compound exercises, and have very short recovery intervals (kind of like Insanity or P90X). You can incorporate a cardio machine into your circuit (treadmill, elliptical, row machine, bike), but my favorite is the row machine. Pick 3-4 strength exercises with the cardio machine and do 3-5 sets.

The cardio in-between helps you improve your VO2 (volume of oxygen) so you will not run out of breath so fast when you walk up the stairs of your home or job. Lifting weights helps you burn more fat because it is easier to stay in your lower heart rate zones where you burn the most fat.


Do 3-5 sets of these exercises, and have a 30 second rest in-betweenAdvanced Rower Machine

Row Machine – 300-500 meters (or use a different type of cardio equipment for 2 min, as fast as you can)

Burpees – 10 reps (Start in a standing position, crouch down and put your hands on the ground, jump back in a plank position, lower yourself to the floor, then push yourself up back into a plank position, jump forward to your hands, then jump up to standing)

Squat Press – 10 reps (Hold weights at your shoulders, squat, then stand up and press the weights up)

V-Ups – 10 reps (Lay on your back with your arms above your head, and lift your arms and legs up at the same time, touching your feet at the top)

This is a total body workout. Use dumbbells that is not easy, but not so hard that you can’t lift it. You have to push yourself through the workout and then you can relax and drink protein after to help you recover!

Visit the Strength Training and Cardio Training pages for more information on the equipment for this metabolic training workout.

Foam roll before or after the workout! For an example click here.

If you have any trouble or questions about this workout, please leave a comment below!

Live Well and Live On,


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