Metabolic Conditioning workout

metabolic conditioning workoutAnother quick question for you today…

Do you still believe that the only way to increase your conditioning is through the use of traditional long, slow, boring “cardio” methods like walking on the treadmill, elliptical trainer, riding a stationary bike, etc?

Well, I have news for you…YOU DON’T

With Metabolic Conditioning Training, the cardivascular benefits EXCEED what can be achieved with more traditional “cardio” activites AND, in a lot less time.

“How?” you may ask…

…Performing resistance training exercises with a high level of intensity and short rest intervals between exercises.

Metabolic Conditioning Training conditions the muscles to better use what’s being delivered to them(which is blood) by improving the efficiency of the different metabolic pathways.

It is similar to the Metabolic Resistance Training workout I gave you earlier this month but with lighter weight and a higher volume of reps.

Here’s one for you to try…

Warm-up circuit:

Bodweight squats – 10-15 reps
Push-ups – 10-15 reps
Lunges – 10 reps each leg
Band rows, inverted rows or pull-ups – 10-15 reps

Rest 30-60 seconds then repeat warm-up circuit for a total of 2-3 sets

Metabolic Conditioning Training Circuit:

You’ll have 6 exercises to do, back to back with very minimal rest between each(no more than 20 seconds). After completing all 6 exercises back to back, rest for 90-120 seconds then repeat for a total of 3-5 sets.

Dumbbell/Kettlebell Explosive high pulls – 30 sec
Med Ball reverse lunge w/overhead throw(alternate legs) – 30 sec
DB/KB 1 arm row to overhead press – 20 sec each side
Med Ball lateral lunge w/overhead throws(alternate legs) – 30 sec
Med Ball reverse lunge & swing(alternate legs) – 30 sec
Med Ball squat thrust & press – 30 sec

Exercise #1 DB/KB Explosive high pulls

Exercise #2 Med Ball reverse lunge w/overhead throw

Exercise #3 DB/KB 1 arm row to overhead press

Exercise #4 Med Ball lateral lunge w/overhead throw

Exercise #5 Med Ball reverse lunge & swing

Exercise #6 Med ball squat thrust & press

…that’s it.

Metabolic Conditioning Training will not only help you increase your cardiovascular capacity(conditioning) and shed body fat, but will have you spending less time time in the gym and allow you to enjoy a stronger, leaner, healthier new YOU.

Enjoy the workout

Ryan Miller
Wellness Coach
Licensed Trainer &

P.S. If you have a question, just drop by the Training Like an Athlete Facebook Page to ask it:

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And don’t forget…if you would like your very own custom Metabolic Conditioning Training workout designed for you each month, check out my training program here:

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  1. Ryan, this is a brillian workout routine, thank you.

  2. Thank you Joyce….glad you like it!!!

  3. I am new to your program. Are there rest days with Metabolic Conditioning Training similar to weight training?

  4. Hi Joe thanks for taking a look at my workout! Metabolic Conditioning Training is a total body workout and pretty taxing. I would take a days rest between the workouts(do some stretching, foam rolling, etc to help recover on the days off). Here’s my current routine: Mon – Metabolic Resistance Training workout(; Tues – Rest & recover; Weds – Metabolic Resistance Training workout; Thrs – Rest & recover; Fri – Metabolic Conditioning workout; Sat – Yoga; Sun – Rest & recover or Yoga. I hope this helps. Let me know if you have any other questions. Thanks again for checking out my site! Ryan

  5. your blog is really nice. i like the design, and i’ve read several of your posts. they were great.

  6. Thank you and I appreciate you taking a look at my posts! Hope they were informative. Ryan

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    the most useful websites on the web. I most certainly will
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  8. Thank you!

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