MetCon Workouts for Rapid fat loss

Torch body fat and achieve body recomposition goals FAST using Metabolic Conditioning Workouts!

Sarah Cann Training

You’ve heard me share frequently about all of the benefits of Metabolic Conditioning.  These workouts are challenging, effective, and constantly keep your body guessing.

Metabolic Conditioning DEFINED:  Metabolic Conditioning is a style of training involves a very high work rate while using exercises that burn more calories during your workout and maximize calories burned after your workout (or, as that period is often called, the "afterburn”).  

What makes them so effective for fat loss and body recomposition is that MetCons involve training different energy pathways, by manipulating work and rest periods to turn your body into a lean, strong, calorie burning machine.

Put simply, after we’ve exercised in high-intensity Metabolic Conditioning mode, our body uses up much more energy (calories) than steady-state, traditional exercise to return the body to its resting state. There’s a lot of calorie burning involved in post MetCon processes like replenishing depleted energy stories, repairing cellular damage, and enhancing the growth of new tissue.

That’s a very good thing, because the more calories we expend, the more fat we burn!

There are many types of Metabolic Conditioning workouts

The common denominator is high-intensity exercise that involves total body movements interspersed with short rest periods.  For example, a MetCon session might include circuits, lifting heavier weights, working a little harder during cardio sessions, interval training, doing combination exercises, or even putting short bursts of cardio into a regular strength training routine.

So, now you know all about the basics of Metcons, it’s time to start putting them to work for you!  

Use these metcon workouts to maximize fat loss and achieve body recomposition FAST!

TABATAS.  This workout consists of performing exercises with full out effort for 20 seconds, followed by 10 seconds rest, for a total of 4 minutes. These can be done with any group of exercises and can be a combination of weights and cardio.  Here’s a quick example:

sarah cann training

HIIT/INTERVAL CONDITIONING CIRCUITS. Conditioning work is about short, hard intervals. Kick ass, rest a little, kick some additional ass, repeat. Like this:

  • Choose a conditioning exercise like burpees or jump squats.

  • Go hard for 15 to 30 seconds, roughly.

  • Catch your breath.

  • Repeat.

  • Stop after 10 to 20 minutes.

Check out the example below.

Sarah Cann Training

SPRINTS. Sprinting is an excellent example of a good metabolic enhancing fat loss workout. Sprints should leave you huffing and puffing after a brief effort. Run fifty yards as fast as you can and then walk back to the starting point and repeat. If you're putting in a maximum effort you will be breathing hard after the first run.

What I like about sprinting is you're always being inefficient. The better you get at it the faster you can go and the harder you continue to work. No matter what your fitness level is, if you continue to apply a maximum effort you will continue to derive incredible results.

Sprints are kinda self-explanatory but here’s an example workout just in case:

Sprint Conditioning Circuit

*Can be completed outside, on treadmill, stationary bike, or elliptical

  • Warm-up at an easy pace for 3-5 minutes

  • 30 Seconds Sprint at a challenging but safe pace

  • 2 Minute Easy jog or walk (recovery)

  • Repeat until you hit 15 minutes total (including warm-up)

  • Cool down with 3-5 minutes at an easy pace

Start using these workouts 2-3x per week and start seeing results.

You’ll turn your body into a lean and strong fat burning machine FAST!!

If you’re ready to add more fat burning and muscle building MetCons to your training routine, download my FREE Guide to Metabolic Conditioning here.  

You’ll learn even more benefits to this style of training, how to cut down on your workout time without sacrificing results, and it also includes 5 of my favorite Metcons so you can get started right away!

Keep me posted on your progress!