{"id":2115,"date":"2020-08-25T23:03:45","date_gmt":"2020-08-26T03:03:45","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=2115"},"modified":"2023-12-27T06:35:39","modified_gmt":"2023-12-27T06:35:39","slug":"metabolic-conditioning-workouts","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/metabolic-conditioning-workouts","title":{"rendered":"3 Best Metabolic Conditioning Workouts and Routines w\/PDF"},"content":{"rendered":"\n<p>Whether you&#8217;re a personal trainer or just a fitness enthusiast, an understanding of the metabolic conditioning program helps you and your clients achieve fitness goals faster. In this article, I&#8217;ve shared all about metabolic conditioning (MetCon), including the best workouts and routines.<\/p>\n\n\n\n<p>This guide will help you design a MetCon workout program and scale your fitness to the next level.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What is Metabolic Conditioning?<\/strong><\/h2>\n\n\n\n<p>Metabolic conditioning (MetCon) is a kind of workout program that involves performing <a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"10938\" rel=\"noreferrer noopener\"><strong>bodyweight cardio<\/strong><\/a> and resistance exercises and helps enhance aerobic and anaerobic fitness.<\/p>\n\n\n\n<p>Features of Metabolic Conditioning Workout Program (MetCon)<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>It includes various types of workouts, such as traditional cardio, strength workouts, and Tabata.<\/li>\n\n\n\n<li>The exercises in a MetCon program are performed at a moderate to fast pace.<\/li>\n\n\n\n<li>Metabolic conditioning exercises burn more calories, support weight loss, build muscle, and help you <a href=\"https:\/\/thefitnessphantom.com\/6-month-workout-plan-to-get-ripped-and-build-muscles-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"12308\" rel=\"noreferrer noopener\"><strong>become stronger and leaner<\/strong><\/a>.<\/li>\n\n\n\n<li>It boosts metabolism, increases VO2 max, and improves aerobic and anaerobic fitness.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>3 Best Metabolic Conditioning Workouts and Routines<\/strong><\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/11\/MetCon-Workouts.jpg\" alt=\"MetCon Workouts\" class=\"wp-image-5640\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/11\/MetCon-Workouts.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/11\/MetCon-Workouts-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/11\/MetCon-Workouts-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><figcaption class=\"wp-element-caption\">MetCon Workouts<\/figcaption><\/figure>\n<\/div>\n\n\n<p style=\"font-size:18px\">Some of the best examples of metabolic workouts include Circuit Training, <a href=\"https:\/\/thefitnessphantom.com\/12-week-hiit-program-with-pdf\" data-type=\"post\" data-id=\"13046\" target=\"_blank\" rel=\"noreferrer noopener\">High-Intensity Interval Training (HIIT)<\/a>, and Resistance Training (barbell and dumbbell complexes).<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">1. Circuit Training<\/h3>\n\n\n\n<p>Circuit training involves performing a set of exercises with no rest between them. It is a high-intensity training program requiring you to perform exercises at a moderate to maximum heart rate.<\/p>\n\n\n\n<p>It helps increase weight loss, enhances fat-free mass, promotes cardiovascular health, strengthens the entire body, and improves aerobic and anaerobic fitness.<sup class=\"modern-footnotes-footnote \" data-mfn=\"1\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_2115\"><a href=\"javascript:void(0)\"  title=\" Functional High-Intensity Circuit Training Improves Body Composition, Peak Oxygen Uptake, Strength, and Alters Certain Dimensions of Quality of Life in Overweight Women &#8211; Frontiers in Physiology\"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_2115-1\">1<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_2115-1\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"1\"> <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5376588\/\" data-type=\"link\" data-id=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5376588\/\" target=\"_blank\" rel=\"noreferrer noopener\">Functional High-Intensity Circuit Training<\/a> Improves Body Composition, Peak Oxygen Uptake, Strength, and Alters Certain Dimensions of Quality of Life in Overweight Women &#8211; Frontiers in Physiology<\/span>, <sup class=\"modern-footnotes-footnote \" data-mfn=\"2\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_2115\"><a href=\"javascript:void(0)\"  title=\" Circuit Weight Training: A Critical Review of Its Physiological Benefits &#8211; The Physician and Sports Medicine\"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_2115-2\">2<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_2115-2\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"2\"> <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27462744\/\" data-type=\"link\" data-id=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27462744\/\" target=\"_blank\" rel=\"noreferrer noopener\">Circuit Weight Training: A Critical Review of Its Physiological Benefits<\/a> &#8211; The Physician and Sports Medicine<\/span>, <sup class=\"modern-footnotes-footnote \" data-mfn=\"3\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_2115\"><a href=\"javascript:void(0)\"  title=\"Effects of Resistance Circuit-Based Training on Body Composition, Strength and Cardiorespiratory Fitness: A Systematic Review and Meta-Analysis &#8211; Biology Basel\"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_2115-3\">3<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_2115-3\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"3\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8145598\/\" data-type=\"link\" data-id=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8145598\/\" target=\"_blank\" rel=\"noreferrer noopener\">Effects of Resistance Circuit-Based Training on Body Composition, Strength and Cardiorespiratory Fitness<\/a>: A Systematic Review and Meta-Analysis &#8211; Biology Basel<\/span><\/p>\n\n\n\n<p>This program involves performing bodyweight and weighted exercises at a moderate pace, neither slow nor high intensity. It is great for people who find HIIT challenging.<\/p>\n\n\n\n<p><strong>Here, I&#8217;ve designed a weekly routine for you as an example.<\/strong><\/p>\n\n\n\n<p><strong>Instructions: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Intensity: <\/strong>60-75% of your maximum heart rate (MHR)<\/li>\n\n\n\n<li><strong>Rest between exercises:<\/strong> 30-60 seconds<\/li>\n\n\n\n<li><strong>Number of Rounds: <\/strong>Do as many as possible in 30 minutes.<\/li>\n\n\n\n<li><strong>Rest between rounds: <\/strong>2-3 minutes<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Monday<\/th><th>Wednesday<\/th><th>Friday<\/th><\/tr><\/thead><tbody><tr><td>15 Dumbbell Squats<\/td><td>10 Squat Jumps<\/td><td>15-sec High Knees<\/td><\/tr><tr><td>10 Push-Ups<\/td><td>15 Overhead Presses<\/td><td>20 Kettlebell Swings<\/td><\/tr><tr><td>10 Bent-over Rows<\/td><td>10 Deadlifts<\/td><td>10 <a href=\"https:\/\/thefitnessphantom.com\/iyt-raises-exercise\" data-type=\"post\" data-id=\"923\" target=\"_blank\" rel=\"noreferrer noopener\">Standing IYT Raises<\/a><\/td><\/tr><tr><td>10 Crunches<\/td><td>30-sec Mountain Climber<\/td><td>10 <a href=\"https:\/\/thefitnessphantom.com\/best-dumbbell-plank-exercises\" data-type=\"post\" data-id=\"10351\" target=\"_blank\" rel=\"noreferrer noopener\">Incline Plank Row<\/a><\/td><\/tr><tr><td>12 Front Lunges<\/td><td>10 Pendlay Row<\/td><td>12 Incline Bench Press<\/td><\/tr><tr><td>10 <strong><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-floor-press\" target=\"_blank\" data-type=\"post\" data-id=\"2533\" rel=\"noreferrer noopener\">Floor Press<\/a><\/strong><\/td><td>30-sec Overhead DB Walk<\/td><td>10 Burpees<\/td><\/tr><tr><td>10 One-arm Rows<\/td><td>1-min Forearm Plank<\/td><td>10 <a href=\"https:\/\/thefitnessphantom.com\/dumbbell-oblique-exercises\" data-type=\"post\" data-id=\"2998\" target=\"_blank\" rel=\"noreferrer noopener\">DB Oblique Chop<\/a><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2. High-Intensity Interval Training (HIIT)<\/h3>\n\n\n\n<p>High-Intensity Interval Training (HIIT) is designed to <a href=\"https:\/\/thefitnessphantom.com\/a-full-body-hiit-workout-at-home\" target=\"_blank\" data-type=\"post\" data-id=\"739\" rel=\"noreferrer noopener\"><strong>work on the full body with little or no equipment<\/strong><\/a>.<\/p>\n\n\n\n<p>HIIT exercises are intense bursts and are performed in a couple of intervals. For example, 30  seconds work and 30 seconds rest.<\/p>\n\n\n\n<p>Various studies have proved the importance of HIIT for overall health and fitness. You can check out the <a href=\"https:\/\/thefitnessphantom.com\/pros-and-cons-of-hiit-workout\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>pros and cons in detail<\/strong><\/a>.<\/p>\n\n\n\n<p>HIIT is a part of the MetCon, but not all HIIT exercises are included in the metabolic conditioning program. <\/p>\n\n\n\n<p>The selection of exercises, intensity level, intervals between sets, and duration of a workout session all depend on your or your fitness level.<\/p>\n\n\n\n<p>Here&#8217;s how a Metabolic Conditioning HIIT program looks:<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Monday<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>15-sec High-knees, 15-sec rest<\/li>\n\n\n\n<li>10 Burpees, 30-sec rest<\/li>\n\n\n\n<li>10 Push Presses, 30-sec rest<\/li>\n\n\n\n<li>10 Snatches, 30-sec rest<\/li>\n\n\n\n<li>15-sec Mountain climbing <\/li>\n\n\n\n<li>10 Bent-over Rows, 30-sec<\/li>\n\n\n\n<li>Repeat five times<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Wednesday<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>10 <a href=\"https:\/\/www.youtube.com\/watch?v=S1phYhgi85Q\" data-type=\"link\" data-id=\"https:\/\/www.youtube.com\/watch?v=S1phYhgi85Q\" target=\"_blank\" rel=\"noreferrer noopener\">Pop Squats<\/a><\/li>\n\n\n\n<li>10 Push-ups<\/li>\n\n\n\n<li>15 Bent-Over Rows<\/li>\n\n\n\n<li>10 Sit-ups<\/li>\n\n\n\n<li>10 Jumping Lunges<\/li>\n\n\n\n<li>15 Overhead Press<\/li>\n\n\n\n<li>15-sec Flutter Kicks<\/li>\n\n\n\n<li>Repeat five times<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Friday<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>10 Squat Jumps<\/li>\n\n\n\n<li>20 Kettlebell Swings<\/li>\n\n\n\n<li>10 Barbell Clean<\/li>\n\n\n\n<li>10 <a href=\"https:\/\/www.youtube.com\/watch?v=zB1uwkio8Yc\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/www.youtube.com\/watch?v=zB1uwkio8Yc\" rel=\"noreferrer noopener\">Knee Tap Push-up<\/a><\/li>\n\n\n\n<li>12 Dumbbell Step-ups<\/li>\n\n\n\n<li>10 Floor Presses<\/li>\n\n\n\n<li>15 Reverse Crunches<\/li>\n\n\n\n<li>Repeat five times<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"> 3. Metabolic Resistance Training Workout<\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/11\/Metabolic-Resistance-Training.jpg\" alt=\"Metabolic Resistance Training\" class=\"wp-image-5639\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/11\/Metabolic-Resistance-Training.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/11\/Metabolic-Resistance-Training-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/11\/Metabolic-Resistance-Training-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><figcaption class=\"wp-element-caption\">Metabolic Resistance Training<\/figcaption><\/figure>\n<\/div>\n\n\n<p>Whether you&#8217;re a male or female, underweight or overweight, beginner or pro, you can incorporate weight training in your Metabolic conditioning training to enhance your cardiovascular health, build fat-free mass, and achieve an aesthetic physique.<\/p>\n\n\n\n<p>You can design a metabolic conditioning strength workout plan using various isolation and <a href=\"https:\/\/thefitnessphantom.com\/list-of-compound-exercises\" target=\"_blank\" rel=\"noreferrer noopener\">compound exercises<\/a>, such as deadlifts, biceps curls, <a href=\"https:\/\/thefitnessphantom.com\/clean-and-press\" target=\"_blank\" rel=\"noreferrer noopener\">clean and press<\/a>, bench presses, lateral raises, <a href=\"https:\/\/thefitnessphantom.com\/overhead-press\" target=\"_blank\" rel=\"noreferrer noopener\">overhead presses<\/a>, and squats.<\/p>\n\n\n\n<p>Here, I&#8217;ve designed a weekly metabolic resistance training program you can start with:<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Monday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Dumbbell Complex<\/th><th>Barbell Complex<\/th><\/tr><\/thead><tbody><tr><td>10 Front Squats<\/td><td>10 Back Squats<\/td><\/tr><tr><td>10 Push Presses<\/td><td>10 Hang Cleans<\/td><\/tr><tr><td>20 Pendlay DB Rows (10\/side)<\/td><td>10 Thrusters<\/td><\/tr><tr><td>20 Dumbbell Lunges (10\/leg)<\/td><td>10 Deadlifts<\/td><\/tr><tr><td><strong>Two to three rounds<\/strong><\/td><td><strong>Two to three rounds<\/strong><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Wednesday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>DB Complex<\/th><th>BB Complex<\/th><\/tr><\/thead><tbody><tr><td>20 Steps Farmers Walk<\/td><td>5 Front Squats<\/td><\/tr><tr><td>10\u00a0Dumbbell Clusters<\/td><td>5 Hang Cleans<\/td><\/tr><tr><td>10 Floor Presses<\/td><td>5 Thrusters<\/td><\/tr><tr><td>20&nbsp;DB Wood Chops&nbsp;(10\/side)<\/td><td>5 Pendlay Rows<\/td><\/tr><tr><td><strong><strong>Two to three rounds<\/strong><\/strong><\/td><td><strong>Two to three rounds<\/strong><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Friday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>DB Complex<\/th><th>BB Complex<\/th><\/tr><\/thead><tbody><tr><td>5&nbsp;Pop Squats<\/td><td>5 Landmine Press<\/td><\/tr><tr><td>5 Clean and Press<\/td><td>5 High Pulls<\/td><\/tr><tr><td>10&nbsp;Squat to Twist Press&nbsp;(5\/side)<\/td><td>10 Thrusters<\/td><\/tr><tr><td>10 Incline Plank Rows (5\/side)<\/td><td>5 Bent-over Rows<\/td><\/tr><tr><td><strong>Two to three rounds<\/strong><\/td><td><strong>Two to three rounds<\/strong><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How Often Should You Do Metabolic Conditioning Workout?<\/strong><\/h2>\n\n\n\n<p>It depends on what you want to achieve, but two or three times a week would be good to go if you&#8217;re a beginner. <\/p>\n\n\n\n<p>However, don&#8217;t force yourself. Always listen to your body. When you start, focus on technique and form and build a good foundation in the beginning. <\/p>\n\n\n\n<p>Sleeping and rest are also crucial for muscle recovery. <\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Metabolic Conditioning (MetCon) Workouts PDF<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-19e17592-d04b-4ed0-abcd-a64f87191f03\" href=\"https:\/\/thefitnessphantom.com\/?attachment_id=5643\" target=\"_blank\" rel=\"noreferrer noopener\">Metabolic-Conditioning-MetCon-Workouts-PDF<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/11\/Metabolic-Conditioning-MetCon-Workouts-PDF-1.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-19e17592-d04b-4ed0-abcd-a64f87191f03\" download>Download<\/a><\/div>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-b5946e28-f96e-48e6-8fbf-f35d63afcb11\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/10\/Metabolic-Workout-Routines-PDF.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">Metabolic-Workout-Routines-PDF<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/10\/Metabolic-Workout-Routines-PDF.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-b5946e28-f96e-48e6-8fbf-f35d63afcb11\" download>Download Updated Workout<\/a><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Is Metabolic Conditioning Good for Weight Loss?<\/strong><\/h2>\n\n\n\n<p style=\"font-size:18px\">Metabolic Conditioning workouts burn more calories and help you lose or maintain weight.<\/p>\n\n\n\n<p>Burning more calories throughout the day is the ultimate goal of every overweight person. Metabolic conditioning exercises do this work. <\/p>\n\n\n\n<p>Moreover, the metabolic conditioning program also boosts your metabolism and allows your body to release calories even after completing your workout.<\/p>\n\n\n\n<p>If you follow a calorie-deficit diet and metabolic conditioning workouts, you will see some improvement.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Can You Build Muscle with Metabolic Conditioning?<\/strong><\/h2>\n\n\n\n<p style=\"font-size:18px\">The MetCon workout isn&#8217;t effective for Mass Gain.<\/p>\n\n\n\n<p>Metabolic conditioning training includes moderate to high-intensity calorie-burning exercises that are suitable for weight loss but inefficient for hypertrophy<sup class=\"modern-footnotes-footnote \" data-mfn=\"4\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_2115\"><a href=\"javascript:void(0)\"  title=\" Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods &#8211; National Institute of Health Database\"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_2115-4\">4<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_2115-4\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"4\"> <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6950543\/\" target=\"_blank\" rel=\"noreferrer noopener\">Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods<\/a> &#8211; National Institute of Health Database<\/span>.<\/p>\n\n\n\n<p>Muscle grows when you lift maximum weights throughout the workouts. Lifting heavier weights engages more muscles, especially type II muscle fiber, which is responsible for mass gain. <\/p>\n\n\n\n<p>Metcon exercises are intense bursts with little rest between sets so you won&#8217;t get enough rest, and as a result, you won&#8217;t be able to do exercises with proper form and execution. <\/p>\n\n\n\n<p>Although the metabolic conditioning program builds muscles only at a certain level, after that, you won&#8217;t see much gain. <\/p>\n\n\n\n<p style=\"font-size:18px\"><strong>Please Note:<\/strong> Before starting this kind of training, it\u2019s always essential to consult with your doctor if you have any issues.<\/p>\n<h3 class=\"modern-footnotes-list-heading \">References<\/h3><ul class=\"modern-footnotes-list \"><li><span>1<\/span><div> <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5376588\/\" data-type=\"link\" data-id=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5376588\/\" target=\"_blank\" rel=\"noreferrer noopener\">Functional High-Intensity Circuit Training<\/a> Improves Body Composition, Peak Oxygen Uptake, Strength, and Alters Certain Dimensions of Quality of Life in Overweight Women &#8211; Frontiers in Physiology<\/div><\/li><li><span>2<\/span><div> <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27462744\/\" data-type=\"link\" data-id=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27462744\/\" target=\"_blank\" rel=\"noreferrer noopener\">Circuit Weight Training: A Critical Review of Its Physiological Benefits<\/a> &#8211; The Physician and Sports Medicine<\/div><\/li><li><span>3<\/span><div><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8145598\/\" data-type=\"link\" data-id=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8145598\/\" target=\"_blank\" rel=\"noreferrer noopener\">Effects of Resistance Circuit-Based Training on Body Composition, Strength and Cardiorespiratory Fitness<\/a>: A Systematic Review and Meta-Analysis &#8211; Biology Basel<\/div><\/li><li><span>4<\/span><div> <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6950543\/\" target=\"_blank\" rel=\"noreferrer noopener\">Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods<\/a> &#8211; National Institute of Health Database<\/div><\/li><\/ul>","protected":false},"excerpt":{"rendered":"<p>Whether you&#8217;re a personal trainer or just a fitness enthusiast, an understanding of the metabolic conditioning program helps you and your clients achieve fitness goals faster. In this article, I&#8217;ve shared all about metabolic conditioning (MetCon), including the best workouts and routines. This guide will help you design a MetCon workout program and scale your &#8230; <a title=\"3 Best Metabolic Conditioning Workouts and Routines w\/PDF\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/metabolic-conditioning-workouts\" aria-label=\"Read more about 3 Best Metabolic Conditioning Workouts and Routines w\/PDF\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":5638,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[110],"tags":[177,178],"class_list":["post-2115","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-fitness","tag-metabolic-conditioning","tag-metcon"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/2115","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=2115"}],"version-history":[{"count":36,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/2115\/revisions"}],"predecessor-version":[{"id":21683,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/2115\/revisions\/21683"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/5638"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=2115"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=2115"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=2115"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}