If you’ve been hearing the word MetCon and wondering what all the fuss is about, you’re in the right place. Whether you’re getting back into a workout routine, love short but effective movement, or just want to feel strong and energized, this type of training might be your new favorite thing.
Let’s break it down in simple terms—and I’ll share a MetCon workout you can do today without any equipment.
What Exactly Is MetCon?
MetCon stands for metabolic conditioning—which sounds intense, but it’s just a fancy way of saying that you’ll work multiple energy systems (strength + cardio) in a short, powerful workout.
Key Features of MetCon:
- Quick & efficient (usually 15–30 minutes)
- Combines strength and cardio moves
- Keeps your heart rate up throughout
- Designed to boost metabolism and burn fat even after your workout ends
What Does a MetCon Workout Look Like?
Here’s a sample beginner-friendly MetCon routine that I do. You’ll repeat the following circuit for 20 minutes, doing as many rounds as possible (AMRAP style) while maintaining good form.
MetCon Workout: Full Body Burner
Time: 20 Minutes
Format: AMRAP (As Many Rounds As Possible)
Equipment: None needed
The Circuit:
- 10 Jump Squats (or regular squats to modify)
- 20 Kettlebell Swings
- 10 Push-Ups (modify on knees if needed)
- 20 Mountain Climbers (10 each leg)
- 10 Lunges (each leg)
- 20 Plank Shoulder Taps (10 each side)
‘done and dusted’ – Metcon Monday workout complete
Want to See What It Looks Like in Action?
Check out this short video that walks through a basic MetCon workout. You can follow along or use it as inspiration:
[Watch on YouTube: Full Body MetCon Workout – Beginner Friendly (by MadFit)
How Often Should You Do MetCon Workouts?
These workouts are intense, so rest and recovery are just as important as effort.
Beginner to Intermediate:
2–3 times per week is plenty.
- Alternate with lower-intensity days like walking, stretching, or focused strength training.
Advanced:
3–4 times per week, if your body is well-adapted and you’re balancing recovery properly.
Sample Weekly Rhythm:
- Monday: MetCon
- Tuesday: Stretch or walk
- Wednesday: MetCon
- Thursday: Light activity or rest
- Friday: MetCon or strength
- Weekend: Active recovery (hike, bike, or long walk)
Why I Love MetCon Workouts
- They’re quick and effective—ideal for a busy schedule (and short attention span 😉)
- I don’t need a gym or fancy equipment
- It builds strength, cardio fitness, and endurance all at once
- And yes… it torches calories and boosts metabolism!
Try It and Let Me Know!
If you’re looking for a workout that fits into your day and leaves you feeling strong, try this MetCon! Save the workout card, set a 20-minute timer, and just get started. Progress, not perfection.
you can change up some things and save it for your next movement break! – even a run through once will do wonders for breaking up the sitting time.
Connect With Me
If you try it, I’d love to know how it went! Tag me on Instagram or Facebook @laurel.seabrook, or send a message to share your wins (and yes, your sweaty selfies too!).
Want more simple, effective workouts like this? Keep an eye on the blog—or sign up for my healthy and weight loss email list and I’ll send tips straight to your inbox.
📌 Be sure to pin for reference later!
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