Because metabolic conditioning widely refers to work-to-rest ratios that can help your body perform better, it’s become a sort of catchall term for higher-intensity workouts. In fact, metcon training includes everything from circuit-style strength training to high-intensity interval training (or HIIT) to endurance exercises like rowing, running, or biking for a period of time, with minimal rest, explains Noam Tamir, CSCS, founder and owner of TS Fitness in New York City. EMOM, which stands for “every minute on the minute” in which you try to hit a certain number of reps of a certain exercise in that minute, as well as AMRAP, or performing exercises for as many rounds as possible, both fall under the metcon umbrella. 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. 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.” 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.” Because you’re typically working quickly, you have to pay attention to form. “I would suggest those new to exercise make sure that they have been educated on proper form before doing a metcon workout,” Tamir says. “Because it’s a high-paced workout and the intensity is high, good form is essential to prevent injury.” 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. 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. Equipment: Two heavy dumbbells Instructions: Do each move below for 30 seconds. Rest for 60 seconds between exercises. Repeat for 4 rounds. Equipment: Kettlebell Instructions: Move through each of the following sections as noted. Set 1: Do each move below for 40 seconds. Rest 20 seconds between exercises. Repeat for 3 rounds. 6-Minute AMRAP (as many rounds as possible): Equipment: Two medium dumbbells Instructions: Do each move below for 40 seconds. Rest 20 seconds between exercises. Repeat for 4 rounds. Equipment: None Instructions: Do 5 reps of each exercise below, no rest between. Rest for 1 to 2 minutes after each round. Repeat for 3 rounds. Equipment: Two medium dumbbells Instructions: Do each exercise below, for the designated reps, no rest between. Also, when selecting weights, make sure it’s a set you can lift for a longer duration, Tamir says—and recognize when you need to go down in those weights (or reps), if you feel you’re sacrificing form. Prescott suggests avoiding something super heavy. “Weight isn’t the biggest factor of the workouts,” Prescott says. “It’s more about performance and cardio health.” It’s also important to use equipment you already know how to use properly—because you’ll be moving fast—not something that’s new to you, he says. Taking time to do a warm-up before and cooling down after is also important, Prescott notes. While working at an intensity that pushes you and challenges you is key, so is taking the designated rest time to actually bring your heart rate back down. Crouchelli suggests easing into each metcon workout—if you’re doing three rounds of certain exercises, for example, start with bodyweight, slowly increase tempo, then add weight when you’re ready. “Build a baseline and explore progressions and regressions as you go,” he says. Finally, always make sure you are properly fueled before and after with water and nutrients, Tamir says. And get adequate sleep, too!
