Get a Quick, Effective Workout Using Metabolic Conditioning
“Metabolic conditioning” is a term that is heard more and more, but what does it mean? Metabolic conditioning is not new, but is increasing in its popularity. It’s a style of circuit training that involves multiple modalities and, in broad terms, at a relatively high intensity. Simply put, it involves various types of either weight training, cardiovascular work and often both. It can be a “sprint” lasting a couple of minutes or more enduring lasting 30 minutes, and everything in between. It’s good to keep variety to ensure you’re increasing your work capacity in more than one energy system. One of the fun parts of metabolic conditioning is that there’s really no right or wrong way to structure it.
Here’s a Sample Metabolic Conditioning Workout:
- 10 Inverted Rows (Suspension trainer)
- 10 Push-ups (any variation)
- 10 Step Back Lunges (5 each side)
- Run 200 meters
Complete all ten inverted rows as prescribed before moving to the push-ups, all ten push-ups before the lunges, then run 200 meters. When you finish a cycle, immediately start back at the beginning of the list. Continue working through each exercise until your 15 minutes runs out. Complete this workout at a high level of intensity relative to your current level of fitness. One person may struggle to finish three rounds in 15 minutes and the next may complete five rounds. The point is to be continuously moving and continuously doing even as your heart rate rises.
The benefits of metabolic conditioning are undeniable. It burns a ton of calories in a short amount of time due to its high intensity and incorporation of weights, bodyweight movements, and cardiovascular work. These are great if you need to squeeze a workout in a short window of time and can be done anywhere if designed using what’s available. Get creative with both your sequence and pairing of movements, number of reps, and times in which you will complete them.
