The purpose of metabolic conditioning is to maximise the efficiency of a particular energy system to perform better in sports or develop your desired physique. One added benefit is the increase of caloric burn even after the workout is finished. Such a high intensity during the session increases EPOC and leads to a higher resting metabolism for the next few hours.

WORKOUT ONE

Goal: Improve power | Focus: Immediate system

Exercises: – Repeat 4x 

• Box Jumps 10 seconds | Rest 1.5-2 minutes
• Plyometric Push-ups 10 seconds | Rest 1.5-2 minutes
• Broad Jumps 10 seconds | Rest 1.5-2 minutes

WORKOUT TWO

Goal: Get lean (combination of both short- and long-duration) | Work to rest ratio: 1:2 and 3:1 (perform each once a week)

Exercises: – Repeat 3x 

• Burpees 30 seconds | Rest 60 seconds
• Jumping squats 30 seconds | Rest 60 seconds
• Pull-ups 30 seconds | Rest 60 seconds
• Mountain climbers 30 seconds | Rest 60 seconds

Give it a go, and let the Fitness Worx team know how you get on.

If you need any help, just ask 🙂