These 3 metcon workouts will intensify your training and boost the burn to accelerate results!
There are few better modes of exercise to blast calories and burn more fat than metabolic conditioning (metcon) training. This form of exercise consists of highly intense, short duration work that targets multiple muscle groups and energy systems in a single session.
The benefits of metcon training are derived from its ability to create a metabolic ‘disturbance’, both during and after your session, as your body works to recover, restore your energy reserves and repair muscle tissue after these intense workouts.
Commonly referred to as the ‘after-burn effect’, this post-exercise rise in metabolic rate can last for up to 72 hours after a session, and is capable of burning hundreds of extra calories during this period, even when you’re at rest.
Blast more calories and beef up your conditioning.
Workout #1: The metcon barbell complex
The barbell complex consists of several barbell exercises performed back to back without resting, where each exercise flows naturally into the next. This makes it an ideal training modality to build muscle, burn fat, get fit or boost your metabolism, or any combination of the four.
You can use complexes either as a finisher at the end of your regular strength training workout or as a fast-paced, separate conditioning workout.
Form tips: The transition to each exercise should be smooth and fluid. Ensure that you are in the correct position before executing the next move.
The complex workout:
Move 1: Bent-over barbell row
Move 2: Front squat
Move 3: Push press
Move 4: Good mornings
Move 5: Barbell rear lunges
Move 6: Squats
Workout #2: The Tabata
Tabata training entails 20 seconds of ultra-intense exercise, followed by 10 seconds of rest, repeated continuously for eight cycles, taking a total of four minutes to complete.
Tabata training can be done with a number of different exercises, but the best approach is to use functional exercises that incorporate as many muscles in the movement as possible to get the most benefit.
The original Tabata protocol required the following:
- 5 minute warm-up
- 8 intervals of 20 seconds all-out intensity exercise followed by 10 seconds of rest
- 2 minute cool-down
Due to the highly intense effort, you can get an effective Tabata workout by using just your bodyweight.
The Tabata workout:
Move 1: Jump squats
Move 2: Clap push-ups
Move 3: Jump lunges
Move 4: Box jumps
Move 5: Burpees
Repeat the Tabata 4 times for a 20-minute workout.
Workout #3: The metcon circuit
Set up a variety of stations, each with a different exercise. Perform each exercise for a specific number of reps or amount of time, with minimal rest between stations. Take a short rest once an entire circuit has been completed, then repeat 3-4 times.
Station 1: Kettlebell swings
Station 2: Sled push
Station 3: Jump lunges
Station 4: Battling ropes
Station 5: Jump squats
Station 6: Shuttle runs
Station 7: Pull ups
Station 8: Clap push-ups
3 Way to get the best from your workouts.
Making gains doesn’t just come from time spent in the gym.