1. Health

10 Minute MetCon Workout

This advanced workout is all about metabolic conditioning, a type of workout that some believe is the most effective way to lose weight and get fit. This workout involves advanced, compound exercises that work the entire body. For the full effect, you should go all out during the work sets, but keep in mind that this is a very advanced way of training and it can catch up with you quickly. I recommend holding back and, perhaps, adding more rest the first time around. This is for advanced, experienced exercisers who don't mind working very hard.

Precautions
See your doctor before trying this workout if you have any injuries, illnesses or other conditions. This is a very advanced workout. Back off if you feel too breathless or dizzy.

Equipment Needed
Various weighted dumbbells, a kettlebell (optional)

How To

  • Warm up with at least 3 minutes of cardio before starting this workout
  • Perform each exercise for up to 30 seconds, resting for 10 seconds between each move
  • For a longer workout, do the circuit 1-3 times
  • Modify any exercises that cause pain or discomfort and take extra rests as needed
3 min 30 seconds Warm up with any cardio activity or machine
30 seconds Burpees
burpee
Squat and place your hands on the floor.  In an explosive movement, jump the feet back into a push-up position, jump the feet back between hands and stand up.  Add another jump at the end for more intensity. Repeat for 30 seconds, working as hard as you can.
10 seconds Rest
30 seconds Squat with Overhead Press

Begin with feet about hip-distance apart and hold weights over the shoulders. Squat as low as you can and push into the heels to stand up while pushing the weights overhead. Repeat for 30 seconds, working as hard as you can.
10 seconds Rest
30 seconds Mountain Climbers
 
In a pushup position, run the knees in and out as quickly as you can, alternating sides. Touch the toes to the floor with each run or keep them in the air. Repeat for 30 seconds, working as hard as you can.
10 seconds Rest
30 seconds Prisoner Squat Jumps
Prisoner Squat JumpsPrisoner Squat Jumps
Place the hands behind the head, elbows out.  Bend the knees into a squat, knees behind the toes and the torso leaning slightly forward.  Jump as high as you can, landing with soft knees into a squat.  Repeat for 30 seconds, working as hard as you can.
10 seconds Rest
30 seconds Walking Knee Lunge

Hold a weight in the right hand, arm straight up. Step back with the right foot into a lunge, taking the knee all the way to the floor. Take the left leg back, knee to the floor while still holding the weight up. Step forward with the right foot and then the left foot so that you're standing, the weight still overhead. Repeat for 30 seconds, alternating legs. Hold two weights for added intensity.
10 seconds Rest
30 seconds Plyo-Lunge

Begin in a lunge position, right foot forward, left foot back, both knees at 90 degree angles. Jump up and switch feet in the air, landing in a lunge with left foot forward, right foot back. Repeat for 30 seconds, working as hard as you can.
10 seconds Rest
30 seconds Bear Crawl
bear crawl
Squat to the floor and walk your hands out until you're in a plank position. Do a pushup on the knees or toes and then walk the hands back to a squat and stand up. Add a jump at the end for more intensity.  Repeat for 30 seconds, working as hard as you can.
10 seconds Rest
30 seconds Froggy jumps

Squat to the floor and, in an explosive movement, push up from the floor, jumping up in the air and tapping your heels together. Land with bent knees and go back into your squat to prepare for the next jump. Repeat for 30 seconds, working as hard as you can.
10 seconds Rest
30 seconds Pushup to Side Plank

Get into pushup position on the toes or knees. Do one pushup and as you come up, shift your weight on the left side of the body and rotate to the side while bringing the right arm up towards the ceiling in a side plank. You can keep your feet staggered or you can stack them (which is harder). Lower the arm back to the floor for another pushup and then rotate to the other side. Repeat for 30 seconds, working as hard as you can.
10 seconds Rest
30 seconds Turning Lunge with Kettlebell Circle
Lunge SweepLunge SweepLunge Sweep
Begin with feet wider than the hips, kettlebell or weight in the right hand. Pivot and turn the body to the right and lower into a lunge. As you push back up, swing the weight up and over the head as you pivot back to the front. Switch hands and pivot to the left, lowering into a lunge and taking the weight down. Continue alternating sides while swinging the weight up and over (if you're advanced, you can toss the weight to the other hand at the top of the motion) for 30 seconds, working as hard as you can.
Cool down
Total: 10 minutes
  Repeat 1-3 times
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