Metcons: What Are They, and How Often Should You Do Them?

The Truth About Metabolic Conditioning Workouts

You’ve probably heard gym goers, CrossFit enthusiasts, people training for a HYROX , or strength and conditioning coaches throw around the word “Metcon,” but what exactly is it? Short for metabolic conditioning, metcons are high-intensity workouts designed to push your fitness levels through the roof. But are a good form of physical activity, or could they do more harm than good?

What Is a Metcon?

A Metcon is a workout aimed at improving your metabolic efficiency – how well your body uses energy. These sessions usually involve short, intense bursts of exercises like squats, burpees, or kettlebell swings, with little rest in between. Think of CrossFit’s signature “WODs” (workouts of the day), and you’re in Metcon territory.

Are Metcons Good or Bad for You?

Good:
- Boost calorie burn, even after your session.
- Improve cardiovascular health and muscular endurance.
- Build mental toughness.
Bad:
- Overdoing it can lead to fatigue, injuries, or burnout.
- Poor form under fatigue can increase your injury risk.

How Often Should You Do Them?

If you want to do them (and they are not for everyone) the sweet spot is up to 2-3 times per week, allowing for recovery days in between. Pair them with strength training or steady / easier cardio for a balanced fitness routine.

Do You Lose More Weight Doing Metcons?

Not exactly. While Metcons can feel like they’re melting fat off you, weight loss still comes down to one thing – a calorie deficit. If you’re not burning more than you’re eating, it doesn’t matter how sweaty your workout is.

Yes, Metcons can burn a fair few calories, and they might tap into fat stores during the session. But your body is clever. It often balances things out later, maybe by making you feel hungrier or encouraging you to move a bit less the rest of the day.

That doesn’t mean Metcons aren’t useful for fat loss. They can be time-efficient, build fitness, and help you stay consistent. But they’re not magic. If your goal is to lose weight, you still need to keep an eye on what’s going in, not just what you’re burning.

3 Metcon Examples to Try

The Kettlebell Crusher (15 mins):
- 10 kettlebell swings
- 10 goblet squats
- 200m run
- Repeat as many rounds as possible (AMRAP) in 15 minutes.
Bodyweight Blitz (12 mins):
- 12 push-ups
- 12 air squats
- 12 burpees
- Rest 1 minute and repeat for 3 rounds.
Dumbbell Destroyer (10 mins):
- 10 dumbbell thrusters
- 10 bent-over rows
- 20 mountain climbers
- Complete as many rounds as possible.