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]]>20-Minute Total Body METCON
This is the shortest Metcon workout on Robertson’s YouTube channel and that makes it perfect for beginners. It includes several types of compound movements and full-body conditioning exercises with quick breaks. If it’s too intense for you, performing it without dumbbells is also an option.
Total Body Metcon Workout
The most popular metcon workout on Robertson’s channel is 40 minutes long and it’s one of the best full-body routines on the market. It includes three circuits, plus warm-up and cool-down, and the list of exercises you’ll perform includes several variations of squats, push-ups, and deadlifts.
40-Minute Low-Impact Metcon
Low-impact workouts experienced a true boom in the past few years because they’re apartment-friendly and don’t put too much pressure on your joints. Robertson loves them as much as the rest of us, and she made sure to come up with a metcon routine that involves no jumping moves.
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]]>The good news is you don’t need access to a gym to engage in metabolic conditioning. Indeed, some of the best metcon workouts involve a fair amount of minimalism, and here’s why.
It may surprise you that the workouts that focus on your body alone can actually be more intense and effective. This is the case with metcon workouts, and if you want to make everything even simpler, you can try the minimalist version of it.
One idea for minimalist metabolic condition includes four different exercise supersets: a one-arm dumbbell overhead squat with abdominal four-point touch, a seated dumbbell snatch with drop lunge, a one-arm z-press with bear dog, and a kettlebell angled press with plate transfer plank.
If you’re looking to improve your core, but unfortunately don’t have any equipment at home, the video below gives you a brief guide on how to do it! There are many metcon methods, but at least this one can get you started.
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]]>Here are some benefits associated with MetCon.
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coachBurns a Lot of Calories
The circuits during MetCon sessions are designed to burn a lot of calories while also increasing the metabolic rate. They are intense and tiring, but you’ll feel amazing afterward.
Less Time in the Gym
MetCon workouts are much shorter compared to other classes. The average sessions last between 20 and 30 minutes. Imagine getting a great workout in just half an hour and having enough time to take a long shower after. It sounds like the best idea.
⠀⠀⠀⠀⠀⠀⠀⠀⠀ Are you paying attention to BELLS AND WHISTLES or are you prioritizing the NUTS AND BOLTS?? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ When you’re stressed about exactly how many grams of protein to eat within minutes of your workout, but you’re not even lifting consistently
⠀⠀⠀⠀⠀⠀⠀⠀⠀ When you’re worried about what supplements to take, but you’re not sleeping at all
⠀⠀⠀⠀⠀⠀⠀⠀⠀ When you’re stressed about how much sodium is in your peanut butter, but you’re barely eating any vegetables
⠀⠀⠀⠀⠀⠀⠀⠀⠀ Listen, most of us—normally a product of diet culture and all-or-nothing marketing—feel like every single health decision is really important. Equally important. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ But they’re not, in terms of actual outcomes. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ There’s a hierarchy of significance in anything you’re trying to achieve. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ And the nuts and bolts are things we must master before even entertaining the bells and whistles. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Bells and whistles are “nice to haves” but they’ll never move the dial if the nuts and bolts aren’t in place. In the words of @jadeteta, “It’s like trying to change a tire with a pencil”—it’s the least effective tool for the job. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ But bells and whistles are shiny and sexy, so I get it. But ultimately they’re a distraction from us just doing the old shit that still works. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Prioritization and discernment are key here. So… ⠀⠀⠀⠀⠀⠀⠀⠀⠀ NUTS AND BOLTS: 
Sufficient protein 
Supplements 
Help You Build Muscle
By burning calories, you will also be burning fat and gaining muscle. Metabolic conditioning is meant for everyone, especially people who want to build lean muscle mass thanks to the intensity.
Boost Metabolism Rate
MetCon workouts can increase your metabolic rates for 15 to 20% right after a session.
See how hard I’m willing to work. How dedicated. Disciplined. . Until … I found myself living in a never ending “cardio cycle,” helpless to get out of it. . You know what this is: you exercise a ton and as a result, you’re starving constantly. Cravings are thru the roof. You fight the urge to binge on sweets every second. Trying to resist food all day. . And eventually, you give in. You overindulge. Of course you do. You worked hard all week. You want to relax. You’re sick of trying so hard, you want a break. You want to eat what you wanna eat and you’ll deal with the consequences later or on Monday. . But then … fuck. Ugh, I hate myself. I just need to do more cardio. I’ll add an extra 30 mins. Burn more cals to make up for it. . But then, more exercise = more hunger, more cravings. . And the “cardio cycle” continues. . We use it as a control mechanism, as if our body is direct calculator: one calorie consumed, one calorie burned. . But because it’s a compulsion, we can’t stop. And we don’t trust we can pull back without blowing up: “You don’t understand, I NEED to exercise like this bc it’s the only thing keeping my appetite in check.” . I did this for a decade, it was a prison. . But eventually I pulled myself out of it and now I train 20-30 mins/day. Mostly weight-training. . And the rub? I don’t look all that different than when I was doing 2-3 hours of cardio/day
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