Burn Fat. Build Muscle. Metabolic Conditioning Workouts

Metabolic conditioning workouts, also known as metcon, are a great way to add challenge and variety to your workouts. This article will break down how to do a metabolic conditioning workout, the benefits, and also several examples.

Metabolic conditioning workouts aren’t a walk in in the park. The exercise intensity is high and your muscles are overloaded. The overload is what helps trigger protein turnover, protein building, and lean muscle mass.

Your cardiovascular system will also be working because your blood is pumping fast to get oxygen to your muscles as they work. This combination creates a high oxygen demand and means that your body is going to be burning lots of calories.

After your workout your body will need to metabolize additional fuel, replenish energy stores, and reload depleted oxygen stores in the muscle and blood. This means that you will still be burning fat after the workout has ended.


For starters you could pick an exercise that is a compound movement. These will be exercises that target multiple joints and muscle groups. Or you can mix and match exercises and perform them at a higher intensity. This might be a upper body movement followed by lower body, which could then lead into a cardio exercise.

Using resistance like a dumbbell or kettlebell will help you build muscle faster and also add intensity to the movement. Also remember that your own bodyweight will give you added resistance. The best thing is these workouts can be tailored for each person.

Most of time you will see metabolic conditioning workouts written as circuits. Circuits are where you work multiple muscle groups at the same time with limited resting. For example if you are doing a circuit with pushups, squats, and mountain climbers your arms will be resting on the squats so you don’t have to take extra time to rest before going into the mountain climbers.

Set a timer for 20ish minutes and get ready to work. Remember to limit the rest. Try to work consistently for the entire 20 minutes. An easy way to start would be selecting an upper body, lower body, full body, and cardio movement and perform each move for 1 minute. Keep repeating for 20 minutes or change the exercises each time. Not super original but it would totally get the job done.

Be prepared to be challenged. These workouts are tough but are a great way to help build endurance and strength.


Metabolic conditioning improves both aerobic and anaerobic systems a the same time. These workouts push you. You will want to stop but the goal is to keep going. Limit the rest. This is what helps you build muscle and burn fat.

Your heart rate will stay high during these workouts and in turn you will burn more calories more effectively.

These workouts pack a punch. You will get so much done in a shorter amount of time due to compound movements and training at a moderate to high intensity. Most of these workouts can be completed in 20 minutes.


And lastly here are some examples of metabolic conditioning workouts I have done recently with Fit Women’s Weekly Live. Not going to lie the second workout I started dry heaving in the first 8 minutes. It was rough.

Start by doing 10 burpees every minute on the minute (EMOM) for four minutes. The next set is two minutes and you repeat 5 pushups or rows followed by 5 prisoner squats the entire two minutes. The rest of the workout follows the same format. You can rest 1 minute if you like between each section.

And here is the workout that made me dry heave. This one might go slightly over 20 minutes but I know some of you out there can bust this out close to 20. For reference I used a 35 pound kettlebell on the squats, snatches, press, and clean & press. Ugh.

Set a timer for every minute. You might also need a paper to keep track of your numbers. First minute see how many squats you can do, I think I go close to 45 the first time. The next minute do three snatches on each arm. Whatever time you have left over is your rest. Go back to squats keep adding to your number when the minute is over next minute is snatches. You keep repeating this until all 200 squats are done. Each section is done following the same formatting. That first exercise is what determines when you stop that set depending on how quickly you can reach those reps. The second exercise allows you to have a quick breather.

There you have it! A brief breakdown on metabolic conditioning workouts. Thanks for stopping by the blog and reading today!


Sharing My Story On The Fit Women’s Weekly Podcast

I was recently on my friend Kindal’s podcast sharing a little about me and my story. In my 20’s I was diagnosed with an autoimmune disorder that left me paralyzed from the neck down. If you are missing girl chat during this global pandemic or just want to learn a little bit more about me and my family be sure to check out this podcast.

You can listen on Spotify, Apple Podcasts, and Stitcher, or you can search for the Fit Women’s Weekly Podcast (Ep. 287: From Paralyzed to Powerhouse) wherever you listen to podcasts.

In other news our family is taking the week off from homeschool and I am so excited. Josh has been working so much lately and he has the next few days off. I am looking forward to some quality family time, being able to do a more deeper clean of the house, and search the internet and my cookbooks for some dinner/meal inspiration.

The last week was super eventful in our house as we had our first experience with a child getting stitches. Stitches are already out and we have the all clear to go swimming again too. Our daughter also had her second visit from the tooth fairy. Exciting times over here.

I hope you all have a healthy and happy week! Thanks for stopping by the blog.


The 1st Three Weeks of Homeschool

Three weeks ago we began our homeschool journey and I am happy to report that it is going very well. I love that I get quality time with the kids and get to be part of their school education.

The first day I had grand plans of us sitting on the sofa reading together. I somehow forgot what happens when all four kids are together on the sofa. Picture this. Mom is awake with actual clothes on, no pajamas on the first day of school for me. I figured I should actual put a little effort into my appearance for the day. As I sat down with books in hand, ready to engage my children’s minds, I saw my three year olds tackle each other. While prying them off each other, out of the corner of my eye, my older two were looking like they were practicing for cirque du soleil. Leaping fearlessly off the furniture and gracefully tumbling onto the carpet.

That was the only day in the last three weeks I have done homeschool curriculum on the sofa with all four kids. I have to laugh because I should have known better, but after reading so many books and blogs about homeschooling I had this idea of what it would look like that first day.

All that to say I am learning right along with my kids each and everyday. And I couldn’t be happier. Since starting to homeschool I wake up with a purpose and goals that need to be accomplished each day. It is so nice to have a routine again!

What Our Day Looks Like

Each day has been similar but our schedule isn’t set in stone. We still get all work done but the order might differ from day to day. Our kitchen table has become our work area and the majority of our homeschool books are in several kitchen cupboards.

After breakfast we clean the kitchen, sweep the floor, wipe off the table and get ready for the day. When that is done we take the kids for a walk/bike ride around our neighborhood or if Josh is home the slackline has also been making an appearance.

Our school day starts anywhere between 8:15am-8:45am. I spend 45 minutes separately with each of the older two kids on Math. While I am working with one child the other is playing with the three year olds.

After Math I get each child’s ELA lessons done. This includes spelling, phonics, reading, sight words, and grammar. It depends on the day how much time this takes but it can be anywhere from 30-45 minutes per kid. While I am working with one kiddo the other is listening to stories on their tablet or reading.

With the older two kids math and english lessons done I work with our three year olds on their lesson. This last between 20-30 minutes and takes us right up to lunch at 11:30am.

When lunch is done the kitchen is all kinds of messy and we do a very quick clean up and take everyone out for a swim before naps. At 1pm the three year olds are asleep and if Josh is home he is too ;). While I clean up the rest of the kitchen our older two kids listen to books on Hoopla or play ABC Mouse.

Once the kitchen is back in order, usually around 1:15pm, the older kids are back at the table to do their combined lesson in Science/Geography/History. Each day looks a little different depending on what lessons we are doing.

At 2pm Caden gets on FaceTime with my mom. They are reading The Lion, The Witch, and The Wardrobe together. Win/win on this all they way around. My goal is to celebrate in a fun way each chapter book we read this year if possible. Turkish delight seemed liked the perfect treat for this book after Caden read about Edmund gorging on it during his visit with the Queen in Chapter 4. They get time together and I am able to work separately on anything I need to with Maisie.

After Caden is done reading and while everyone else is napping we complete the second worksheet for Math, review any spelling words, phonograms, and sight words. Nap time is over at 3pm and all our school work is usually complete.

And that is our typical homeschool day. I also read out of chapter books to our older two at bedtime. I will share what books we have read so far in another post.

Do I Like The Curriculum?

I really love the Saxon Math curriculum. I was worried about how I was going to incorporate the calendar into our day and it is in the actual Math lessons. So easy. Everything is laid out for me to say. Our oldest is in Math 3, the same Math he would have been in this year at school. Our kindergartener is doing so well with Math 1.

We are using the Journeys curriculum and I am supplementing with additional worksheets from Teachers Pay Teachers. I love TPT. It is my new favorite website and I am so thankful for all the wonderful supplemental resources I have found.

I honestly had second thoughts when we started the Science curriculum from Sonlight. First it came with a DVD. We don’t own a DVD player anymore so I had to figure that out and get an external one for my computer. And the actual media looked so dated. My kids however absolutely adore it, and they love doing the science experiments that go with the lessons.

The Story of the World is fantastic! I love it just as much as the kids. We have learned about the Nomads, upper and lower Egypt, and created cave paintings in addition to making a model of the Nile River. Our first week we completed a family history project and the kids called their grandparents and great grandparents and interviewed them.

We are also making Interactive Notebooks to highlight what they are learning throughout the year. This is super cheap and easy. Just grab a notebook and some glue. There are many free printouts on the internet to help you make these notebooks extra special.

Overall I am pleased with what I decided to purchase. My initial thought had been to buy a bulk curriculum but I wasn’t sure how we would afford that. In case you are curious if you buy an entire years worth of curriculum from a homeschool publisher you could spend close to $800 per child. We spent that for all our kids with buying used text books (when we could) and also piecing our curriculum together.

You can read more about the curriculum our family is using by clicking HERE.

What My Lesson Plan Calendar Looks Like

I bought the Well Planned Day Homeschool Planner and at the time I was unsure if I should buy it. I can now say it was worth the money. Each month has helpful tips and tricks to manage your household and homeschool schedule.

When the calendar arrived I had grand plans of writing every lesson down for the the entire year. Well after reading the first few pages of the planner one of the major bullet points was “Don’t plan to far ahead”. Basically life happens and you don’t want to be erasing 180 lessons out of the journal when you get sick.

So I took that tip to heart and only wrote out the first week of lessons. I am so glad I did because I got food poisoning on the third evening into homeschooling. Thankfully I was able to switch things up for the next week and we filled in the gaps for the day we missed due to my illness.

We are working a Monday-Thursday homeschool schedule. It is easy to use Friday to complete anything that still needs to be done or have an extra day to our weekend. Here is what the inside looks like…

On the weekends I have been prepping any worksheets and printing anything we will need for the upcoming week. I have separate folders for each child with any printouts they will need to complete their work for the week.

The last three weeks have been great but I don’t want to give the impression that everything is sunshine and roses over here because there are still meltdowns and temper tantrums ;). We are fortunate to be able to have the choice to educate our kids this way during the pandemic.

Hopefully that gave a little insight into what our homeschool days are looking like currently. Thanks for reading!