What Is Metabolic Conditioning? Benefits, Types Of Workouts & Tips From Top Trainers

You might have seen metabolic conditioning noted on workout class descriptions or heard your favorite trainer talk about it on social media. Also known simply as metcon, the word gets tossed around a lot in the fitness world—and people use it to reference a whole range of workouts. So, what even is metabolic conditioning, and should you add it to your workout schedule? Here's everything you need to know about the training technique, including what it means, the benefits, and how to do it.

Determining what you'll do during a metabolic conditioning workout, and how much work and rest time you'll have, comes down to your goals and which energy system you want to hone. "You want to structure the workout to get the most out of your body," says Kyle Prescott, M.S., CSCS.

There are three energy systems of the body, all of which work to produce adenosine triphosphate (ATP) to supply the body with energy, but they do so at different rates and with different fuel sources. Prescott breaks down how they all work:

Keep this general rule in mind: "Longer periods of work combined with shorter rest periods will help improve the efficiency of the aerobic energy systems," Letchford says. "Shorter periods of work combined with relatively longer rest will help improve the efficiency of the anaerobic energy systems." 

You can do a metabolic conditioning workout in a number of ways, which means there's a long list of potential benefits:

Prescott says metcon workouts can be great for enhancing cardio performance. If you're training for power with quicker bursts of work and longer rest, it can also improve your speed or jumping ability. If you're training aerobically, metcon can improve your endurance or a goal like your mile time, Prescott says. Research backs up metcon's ability to improve the body's metabolic and cardiorespiratory response1, too.

Because metcon often includes lifting, working multiple muscle groups at one time, you'll feel breathless and fatigued during that work period. "When your muscles experience fatigue, the body's hormonal response results in an increase in muscular strength and cross-sectional area (aka muscle size)," Letchford says. "While it is not the primary goal of the workout, it is possible to build muscle during a metabolic conditioning training program, especially for athletes who are new to strength training."

To top it off, you can do a metcon workout in countless ways, so you always have options to spice it up, says Anthony Crouchelli, NCSF-CPT, creator of the .1method and founding trainer at Grit Boxing. That means you can squash boredom and find new ways to move and train. 

Also, it's important to progress gradually in intensity, weight, and volume, Letchford says. That will help to keep you free from injury, too. "Be mindful of the risk for and symptoms of a very rare condition called rhabdomyolysis3 that is sometimes caused by working out at a very high intensity," she says. 

You can do metcon as a stand-alone session, or you can take on metcon training at the end of a strength workout—that means your metcon workout can be 40 minutes or 5 minutes, though most are typically about 20 minutes. Either way, you'll want to get your intensity up. The work-to-rest ratio will depend on your goals, so think about what you want to achieve in your workout, Prescott says. Also, metcons can be bodyweight-only, but you'll often see weight make an appearance. No matter what equipment you use, you'll likely aim to go at a fast pace and certainly at a high intensity. 

Tamir also suggests 48 hours of recovery time after metcon workouts, unless you focus on a specific body part during those workouts; then you don't need as much rest. For example, if you do an arms metcon workout, you're good to take less rest before tackling a leg-focused workout.

To get started with some metabolic conditioning, try these workout plans:

Instructions: Do each move below for 30 seconds. Rest for 60 seconds between exercises. Repeat for 4 rounds. 

Set 1: Do each move below for 40 seconds. Rest 20 seconds between exercises. Repeat for 3 rounds. 

4-minute EMOM (every minute on the minute):

6-Minute AMRAP (as many rounds as possible): 

Instructions: Do each move below for 40 seconds. Rest 20 seconds between exercises. Repeat for 4 rounds. 

Instructions: Do 5 reps of each exercise below, no rest between. Rest for 1 to 2 minutes after each round. Repeat for 3 rounds. 

Instructions: Do each exercise below, for the designated reps, no rest between. 

Finally, always make sure you are properly fueled before and after with water and nutrients, Tamir says. And get adequate sleep, too!

The most important thing about metcon workouts is focusing on the goal you want to achieve and then being consistent with the training, Prescott says. You want these workouts to be intense—but that doesn't mean sacrificing strong form, lifting super heavy, or feeling absolutely wiped by the end. Listen to your body and you'll gain all the advantages of a metabolic conditioning workout—an efficient, effective way to train.