Are you old enough to remember than commercial from the 80s, “Move over bacon, now there’s something meatier”? Every time I do a MetCon (Metabolic Conditioning) workout, I totally think of it!
For years now, HIIT workouts have been all the rage, with its touted fat loss in a short amount of time, but the fact is, HIIT workouts are mostly cardio. Even if you’re holding weights in your hands, you’re moving quickly (at high intensity), which means you’re not truly training for strength.
With a MetCon, though, you’re really doing something “meatier.” 🙂 The high heart rate cardio for short, intense intervals is perfect for improving your cardiovascular health, and the slow, controlled strength training segments are designed to really build lean muscle, which is terrific for burning fat and shaping your body.
MetCons pack a powerful punch, and are extremely efficient for fat loss and strength gains. And this one, in particular, does all that without a single jump!
I love Low Impact MetCons because they’re simple enough for beginners and yet tough enough for seasoned exercisers, and you can control the difficulty by changing the intensity of the timed cardio and/or the heaviness of the weights.
Follow along with me in real time with the video below, or set up this workout yourself with the breakdown.
LOW IMPACT Fat Burning METCON with DUMBBELLS | Cardio + Strength Workout without Jumping
Level: BEGINNER+ (difficulty of some exercises)
Equipment: Pair of DUMBBELLS
Warm Up and Cool Down: Both are LINKED in the video (warm up: https://youtu.be/6BZwaZj_NyE cool down: https://youtu.be/V2CTHi7R6Pc )
Exercise Time: 30 minutes
PURPOSE of the WORKOUT: MetCons are the most effective use of workout time, with long cardio intervals to burn calories and fat, boost your metabolism and mood and improve your cardiovascular endurance and health, as well as controlled resistance training to build lean muscle and overall body strength
This WORKOUT is Good For: Beginners with some strength training and cardio experience; exercisers who need an efficient 30 minute workout; exercisers with weight loss, fat loss or body composition goals
Where I was SORE the Next Day: I thought for sure it would be my shoulders, but interestingly, my hamstrings were quite achy. Go figure!
MAIN WORKOUT (perform cardio exercises for 45-second intervals and strength exercises for ten reps each; repeat the circuit three times):
- Oompa Loompas + Snatches
- Can-Cans + Overhead Reverse Lunge with a High Knee
- Drinky Bird Jacks + Close Squat with a Twist and Front Raise
- Inchworm Burpees + Lat Pulldown with a Crunch
FINISHER (complete two intervals without rest):
- Dumbbell Swings
Can’t see the video below? Click here to watch it on YouTube: https://youtu.be/EJ8JIHov4_w
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