What Is Metabolic Conditioning? How to Burn More Calories in Less Time

Have you ever wished you could “train” your metabolism to work the way you want it to? Technically, it’s possible to increase the rate at which your body burns fat and calories, which makes it easier to lose stubborn weight that’s crept on. One form of exercise that can help with this is metabolic conditioning. Here, experts reveal how the method can lead to substantial weight loss, plus tips to get started. 

What is metabolic conditioning?

Metabolic conditioning workouts (often shortened to MetCon) are centered around training your body to be more efficient with energy use, explains Stephen Sheehan, Certified Personal Trainer at BarBend. 

Similar to high intensity interval training (HIIT), the workouts mix short bursts of effort with minimal rest and target multiple muscle groups at once, he says. The goal is to work your heart, lungs and muscles at the same time. 

MetCon workouts are fast-paced and intense, often combining strength and cardio moves in circuits or intervals, says Nicole Davis, Certified Personal Trainer and Nutrition Coach at Garage Gym Reviews. Energy bursts are usually structured as every minute on the minute (EMOM) or for as many rounds as possible (AMRAP), she explains. 

The types of exercises usually included in metabolic condition are bodyweight circuits, kettlebell work, battle ropes or even sprint intervals, according to Sheehan. 

How metabolic conditioning boosts weight loss

MetCon is meant to provide a full-body workout, so it promotes weight loss in multiple ways. 

It burns fat, calories and carbs 

Metabolic conditioning exercises support weight loss by boosting your heart rate in a short amount of time and keeping it elevated. This makes your body tap into its fat and carbohydrate stores, says Davis. 

“The intensity also leads to what’s called excess post-exercise oxygen consumption, or EPOC, which is a fancy way of saying you burn more calories even after the workout is over,” she notes. 

It builds lean muscle mass

Since it activates the entire body, MetCon is also beneficial for building muscle, adds Josh Schlottman, CPT. Muscle is metabolically-active tissue, which means it burns more calories at rest than fat does. What’s more, preserving and building muscle mass keeps your resting metabolic rate (RMR) higher, helping you to lose fat in the long run, he explains. 

It helps balance hormones

MetCon can go a long way toward balancing your hormone levels, says Schlottman. It’s a high-intensity exercise, which improves insulin sensitivity to help your body manage blood sugar levels better and reduce body fat storage. 

“High-intensity exercise also stimulates fat-burning hormones like growth hormone and catecholamines that help mobilize fat to be used as energy,” he adds. 

How to start metabolic conditioning: A beginner’s guide 

It can feel intimidating to jump straight into high-intensity MetCon. The good news? You don’t have to. Our experts recommended beginner-friendly workouts that will noticeably boost your weight loss results. Here, two options to try: 

Option 1

Davis suggests the following metabolic conditioning workout, where you’ll work for 30 seconds, rest for 30 seconds and repeat the entire circuit three to four times, depending on your fitness level. 

• Bodyweight squats: Stand tall, push your hips back and lower your body until your thighs are parallel to the ground, then stand up while pushing through your heels. 

• Jumping jacks: You can step out side-to-side or jump, whatever works best for you. 

• Modified push-ups: On your knees, keep your core tight and lower your chest just above the floor. 

• Glute bridges: Lie on your back with your feet flat, lift your hips and squeeze your glutes at the top before returning to the starting position.

• High knees: Stand tall and run in place, driving your knees toward your chest quickly. 

• Plank hold: Keeping your elbows under your shoulders and your body in a straight line, hold the plank position while squeezing your abs. 

“Keep your form tight, pace yourself and focus on quality over speed,” Davis advises.  “The key with a MetCon is to push yourself during the working sessions, and truly rest during the rest period.” 

Option 2

As you build strength, Sheehan recommends a circuit consisting of 40 seconds of work followed by 20 seconds of rest, repeating the whole thing three times.

• Step-back lunges: Step one foot back, drop your back knee to the floor, then push back up. Switch legs with each repetition. Keep your chest up. 

• Wall sit: Slide your back down a wall until your knees are at 90 degrees. Hold this position and brace your core.

• Push-up to reach: Lower into a push-up (modify you need to), then reach one arm forward at the top. Alternate sides.

• March in place: Pump your arms and drive your knees up. Keep it quick but controlled.

• Dead bug: Lie on your back and put your arms and bent legs in the air. Lower your opposite arm and leg to the ground (extending your leg as you do), then return to the starting position and switch sides. Keep your lower back flat. 

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