Metabolic Conditioning with The MetCon Workout Challenge


It’s time to stop training to look good. Start training to perform like a high-caliber athlete, and looking good will follow suit.


A few weeks ago, I did a little write-up on metabolic conditioning.  Something must have really piqued some interest because the requests started flooding in about wanting an actual metabolic conditioning workout to follow along with.  That resulted in the MetCon Challenge, which is a workout routine designed to strip away body fat faster and more aggressively than a standard HIIT fitness plan.  This routine earned a ton of praise, and soon enough, we had people asking for a full on metabolic conditioning fitness plan.

I took what you guys were asking for to heart, and have spent the past few weeks trying out a few different workouts to find the right balance for this fitness plan.  After some trial and error, I think I’ve come up with something that is going to simply knock your socks off and blow you away.  This fitness plan is entirely built around metabolic conditioning principles and effectively works the high-intensity cardio bursts into every workout.  Doesn’t matter if you’re doing abs or working your biceps…the intense nature of metabolic conditioning is always there, making this workout routine highly effective and a fantastic weapon to have in your arsenal.

As with all fitness plans, you should cycle them on and off, increase weights/times/etc, as well as combine aspects of various plans together to ensure you’re getting great variety in your workouts.  For the majority of you, staying on this metabolic conditioning plan as written for 8-10 weeks will produce a ton of results.  After those 8-10 weeks are up, I’d suggest modifying things to make this fitness plan harder and/or mixing in other workouts to keep your body in a constant state of suspense.

What Metabolic Conditioning Accomplishes

The purpose of this metabolic conditioning fitness plan is to introduce performance-enhancing exercise combos geared towards increasing your athletic skill set.  In the process, well help you lower your body fat percentage, increase lean muscle mass, and improving overall body functionality.

Look at it like this…athletes usually have pretty killer bodies, right?  Well, as an athlete, performance is almost always the goal of their training.  In other words, they train to perform well, not look good.  Their fabulous physique is simply a byproduct of their performance training.  This is exactly what I had in mind when I put this fitness plan together.  I collaborated with a buddy who is a D-1 strength and conditioning coach at a big time college football program in hopes of incorporating some of his knowledge base into this fitness plan.  The end result, as I think you’ll find out, is a fantastic performance-based fitness plan that delivers exactly what it sets out to do, i.e. lower your body fat percentage, help you build lean muscle mass, improve your metabolism, and provide an overall boost to your bodies’ functionality.

The MetCon Fitness Plan

This plan delivers four different metabolic conditioning workouts, each similar, but with a different focus.  Perform these workouts by cycling through each listed circuit, giving yourself 20-30 seconds rest at the end of each circuit.  Perform each circuit the number of times listed below.  Feel free to mix and match the order of these workouts based on your own individual needs and goals, but be sure not to repeat the same workout on back-to-back days.  Additionally, if you’re feeling especially sore, make sure you give your muscles a break to avoid  over training.

To supplement this workout, consider adding in one of our other performance-based workout plans, like our NFL caliber workout routine.

Workout 1 – Power, complex exercise heavy.  Total body focus aiming to build raw strength and muscle mass.

  • 10 Bench Presses
  • 10 Lying Dumbbell Curls
  • 10 Burpees

Repeat 4 times.

  • 10 Clean and Presses
  • 10 Deadlifts
  • 16 Lateral Hops over the Barbell

Repeat 4 times.

  • 10 Close Grip Bench Presses
  • 10 Bent Over Dumbbell Rows
  • 16 Bench(or Box) Jumps

Repeat 4 times.

Workout 2 – This workout focuses on improving speed, explosive lower body power, and agility.  Additionally, there is a greater emphasis placed on cardiovascular work to improve endurance and caloric burn.

  • 10 Squat Jumps
  • 12 Dumbbell Swings
  • 60 second sprint

Repeat 5 times

  • 10 Bulgarian Squat Jumps (10 per leg)
  • 10 Weighted Speed Skaters
  • 60 second jump rope

Repeat 5 times

  • 10 Barbell Squats
  • 16 Reverse Barbell Squats (8 per leg)
  • 60 second jump rope

Repeat 5 times


Workout 3 – This workout is a core/abdominal focused routine, with quick bursts of cardio combined to help strip away stubborn fat covering your belly.  Building a strong core is the base to any healthy and fit body; don’t skimp on this workout!

  • 15 Cable Curls
  • 20 Eagle Sit Ups
  • 60 seconds 180 Planks

Repeat 4 times

  • 12 Decline Plate Crunch
  • 12 Decline Plate Russian Twists
  • 60 seconds Mountain Climbers

Repeat 4 times

  • 15 Dumbbell Woodchoppers
  • 25 Up/Down Planks
  • 60 seconds Weight Jumping Jacks (use dumbbells in hands)

Repeat 4 times

  • 10 Hindu Push Ups
  • 15 Plank Ups
  • 60 seconds Med Ball Slams

Repeat 4 times


Workout 4 – This workout places a strong emphasis on building out your stabilization muscles and pushing your major muscle groups to fatigue by using a lighter weight and higher rep sequences.  Drop weights used by 25-30%.

  • 20 Incline Bench Presses
  • 16 Incline Dumbbell Curls
  • 10 Weighted Burpees

Repeat 4 times

  • 20 Bench Dips
  • 16 Swinging Push Ups
  • 60 second Dumbbell Speed Squat Presses (use very light weight and move quickly)

Repeat 3 times

  • 16 Arnold Presses
  • 12 Diamond Push Ups
  • 60 seconds Mountain Climbers

Repeat 3 times

  • 16 Close Grip Seated Row
  • 16 Behind the Neck Military Press
  • 60 seconds Shadow Boxing (hold light dumbbells and shoot for 45 alternating jabs in 60 seconds)

Repeat 3 times

  • 20 Dumbbell Snatches (20 per arm)
  • 16 Hammer Curls
  • 60 seconds Box or Bench Jumps

Repeat 3 times

  • 20 Tricep Rope Pushdowns
  • 16 Face Pulls
  • 60 Seconds High Knees in place

Repeat 3 times

That’ll do it.  These are your core group of workouts you’re going to live by for the next 8-10 weeks.  As mentioned, feel free to incorporate other workouts from different routines to best serve your schedule and goals.  This workout plan is no doubt extreme and many of you will suffer from burn out due to the demanding nature of this fitness plan.  Remember, all good things require hard work, and if you’re going to put your time in at the gym, may as well do something that is most likely to produce the results you’re after.  Good luck and please leave a comment if you’ve got any questions.  If you’re on twitter, feel free to send us a shout out, comment, or question by hashtagging #MetConFitnessPlan.

12 thoughts on “Metabolic Conditioning with The MetCon Workout Challenge”

  1. This looks great! Should we be doing any other cardio or is this sufficient for sustainable fat loss – assuming a reasonable calorie deficit?

    1. Hey Jill –

      For *most* people this should result in a 1-1.5 pound of fat loss a week, assuming a reasonable caloric deficiency as you mentioned (and assuming you have the fat to lose in the first place!). If you find that this workout alone isn’t cutting it, I would suggest incorporating HIIT sprinting/cycling drills and/or workouts another day or two a week.

      Like almost all things fitness related, there is no clear cut answer. Every body is different, and responds to different training methodologies differently. I think for most people this plan is great for fat loss, but there are of course people out there who need a little more work to burn their stubborn fat stores.

      Any other questions, please ask!


  2. Looks and sounds INTENSE and awesome, but my body was literally freaking out after just looking at workout 1…..Oh saints preserve us!!

    1. Up/Down planks are when you go from your forearms (in plank position) to your hands (in push up position). Plank ups are when you simply lift your hips as high as you can, creating a V with your body, while in plank position.

  3. There are a lot of exercises I havent heard of like “hindu push ups” and “Arnold press” not very descriptive lol. What are these and how are they done?

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