LOW IMPACT Bodyweight METCON | Full Length CARDIO + STRENGTH Workout for Fat Loss

My workouts are like my children:  I love them all equally.  But unlike my children (putting that in bold so it’s super clear, just in case they ever read this.  Which I can’t even imagine the circumstances that would cause them to read this, but still.  Making it clear.  UNlike my children), I have a secret favorite, and it’s MetCon.

MetCon is short for Metabolic Conditioning, which is an fancy science way of saying that we’re combining strength training exercises with cardio work.  High heart rate plus muscle overload equals super fat-burning, metabolism-raising awesomeness.

Why is it my favorite, you may be asking?  Well, it’s pretty much the Goldilocks of workouts.  It’s just right.  There’s counting reps, but not too much.  There’s timer work, but not too much.  You have to go hard, but not too much.  There’s sweat.  And I’ll stop right there with that because you can never have too much sweat!  🙂  MetCon is never boring, and it’s just about the easiest way to lose weight and gain muscle in a relatively short amount of time.

This particular MetCon workout is designed to be beginner-friendly by using all bodyweight-only (no equipment) exercises, and employing low impact (no jumping) cardio moves.  The only caution I have is that there are several exercises in a plank position, which I know can be difficult for some.  If you need modifications for any of these exercises, just leave me a comment and I’ll be happy to help you out!

You can check out the video below if you’d like to follow along in real time, or you can take this handy printable workout with you wherever you go!

LOW IMPACT Bodyweight METCON Full Length CARDIO + STRENGTH Workout for Fat Loss Workout Breakdown - Pahla B Fitness

LOW IMPACT Bodyweight METCON | Full Length CARDIO + STRENGTH Workout for Fat Loss

Set your timer for 40 second intervals.  Perform the cardio exercises for time (40 seconds) and the strength training exercises for reps (10x each).  Repeat the circuit 3x.

  • Goofy Jacks (cardio) + Reverse Lunge with Twist (strength)
  • The Wave (cardio) + Drinky Birds, a/k/a Single Leg Deadlifts (strength)
  • Toy Soldiers (cardio) + T-Pushups (strength)
  • Mountain Climbers (cardio) + Side Plank Crunches (strength)
  • Rockettes (cardio) + Bridge Walkouts (strength)

Finisher:  40 second Wall Sit

Can’t see the video below?  Click here:  https://youtu.be/igEM1OPP1ws

 

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