Build strength, burn fat and increase endurance with this high-intensity, metabolic conditioning workout. Four compound strength training exercises are combined in an efficient full body conditioning workout; designed to push your strength and endurance capacity. You’re challenged to complete 100 reps of each exercise by the end of this metabolic workout.
Squats, push ups, swings and back rows – this intense metabolic conditioning workout is just four moves, but targets every major muscle group in the upper body and lower body.
The tenth and final workout of our 2-Week MetCon 100 Program combines some of the best exercises from previous MetCon Workouts into one challenging test of strength and endurance.
Powerful metabolic conditioning exercises will challenge your upper and lower body strength, cardio conditioning, core stability and endurance.
Metabolic exercises maximize calories burned both during and after your workout, making this an efficient workout for building muscle and burning fat.
Metabolic conditioning, also known as MetCon, is a form of training designed to burn fat, build muscle and improve cardiovascular conditioning and endurance. Metabolic conditioning workouts typically involve short bursts of high-intensity exercise followed by short periods of rest.
Metabolic conditioning is a form of training that recruits the body’s three metabolic systems or energy systems. This includes the phosphagen system (quick energy bursts, like sprints), glycolytic system (medium energy expenditures, such as timed intervals), and oxidative or aerobic system (endurance exercise). The amount of time, number of reps, and dumbbell weight can all influence which energy system is engaged.
Although there are some similarities, metabolic training is more than just cardio. Metabolic workouts focus on building muscle and increasing EPOC (excess post-exercise oxygen consumption), which boosts metabolism and burns calories after the workout is completed. Whereas cardio workouts focus on getting your heart rate up and increasing cardiovascular health and endurance.
Metabolic conditioning workouts efficiently build strength and increase endurance in a short period. MetCon workouts also increase “after burn” or the amount of energy your body continues to use after a workout, which can lead to fat burn and weight loss.
Challenge your total body strength and endurance with this metabolic workout.
This strength and HIIT (high intensity interval training) workout challenges you to complete 100 squats, 100 push ups, 100 kettlebell swings and 100 back rows.
I suggest doing this workout once a week as part of a well-rounded exercise program.
A medium-to-heavy set of dumbbells. Option to add a kettlebell for the swings.
I suggest anywhere from 8-25 lbs. We’re using 15-30 lbs in this workout.
Follow along with the guided Metabolic Conditioning Workout on YouTube, led by certified personal trainer and fitness instructor, Lindsey Bomgren.
Your Workout Looks Like This:
Targets: Legs, glutes, quadriceps, hamstrings, hips and core.
Your 100 rep challenge from MetCon Day 3 (Squats) is one of the best compound lower body exercises.
Targets: Chest, shoulders, triceps, back, abs and core muscles.
A notoriously tough move, the 100 rep challenge from MetCon Day 2 (Push Ups) also requires deep core strength.
Modification: Substitute incline push-ups by placing your hands on a chair or bench; or drop to your knees for modified push ups.
Targets: The posterior chain (backside of the body) including the glutes, hamstrings, hips, core, and all the stabilizing muscles in your back and shoulders.
This low impact power exercise was your 100 rep challenge for MetCon Day 5 (Swings).
Targets: Latissimus dorsi (or lats; the largest back muscle known for its large, flat “V” shape).
An essential upper body pull exercise, this move was your 100 rep challenge in MetCon Day 7 (Back Rows).
A 2-week metabolic conditioning program designed to show you that you’re stronger than you think.
If you liked this full body workout at home, download the FREE, 2-Week Workout Plan.
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