What is METCON?


So METCON stands for metabolic conditioning. Pretty much cardiovascular/aerobic conditioning…in other words CARDIO. It’s an epic way to burn fat. Don’t worry, I just learned what this was as well. So now I’m sharing it! Crossfit is well known for METCON workouts. I feel these are better than actually doing strict cardio. Running, even outside in the wilderness, can be at times boring. Stationary cardio like the treadmill, bike, or elliptical are even worse! So I like Crossfit’s idea of METCON workouts. They deal with maximum cardio effort while using body-weight, light weight, medium weight, and, for the beasts, heavy weight. The whole point is to get your heart rate up, but at the same time using muscle. So unlike the general cardio, not really getting that pump, METCON workouts have a little bit of both worlds.

See below for a few of my own at-home METCONs!

All for time. Keeping time helps to show progress. So go all out!

Workout 1:

  • Reps of 21-18-15-12-9-6-3
  • Push-ups
  • Sit-ups

 Workout 2 (door pull up bar needed):

  • Reps of 21-18-15-12-9-6-3
  • Pull ups (just get that chin over the bar, any method can be used)
  • Body squats

 Workout 3 (door pullup bar needed):

  • Reps of 21-18-15-12-9-6-3
  • Body squats
  • Toe touches (using pullup bar)
  • Push ups

To make it harder or easier you can obviously add/remove reps. I am in no way shape or form a personal trainer or doctor so please ask your doctor before trying anything here. (Covering my ass just in case) So if these are done right and you're going all out, all can be done in about 30 minutes. Remember to tell yourself, "I know this hurts, but I can do more!"

Stay tuned for more workouts and whenever I get the chance to post them to our YouTube channel (which has 0 videos right now).

 

Sources:

http://board.crossfit.com/showthread.php?t=3854

http://www.mensfitness.com/training/cardio/metcon-training-full-body-workout

 


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