Metcon Madness: 30-Day Metabolic Conditioning Challenge
WORKOUT SUMMARY
Main Goal
Weight Loss
Workout Type
HIIT (High-Intensity Interval Training)
Fitness Level
Intermediate
Program Duration
30-Day
Days Per Week
5 Days/week
Time Per Workout
35-45 minutes
Equipment Required
Dumbbells, Kettlebell, Timer
Target Gender
Other
Burn fat, improve work capacity, and get shredded with metcon-style circuits.
Using metabolic conditioning principles, this full-body program fuses strength, cardio, and HIIT-style circuits to spike calorie burn and improve total-body endurance. Designed for rapid fat loss with structured overload and intensity variation.
Lower Body Metabolic Charge
| Exercise | Sets | Reps |
| Dumbbell Goblet Squat | 3 | 10-12 |
| Bodyweight Walking Lunge | 3 | 12-15 per leg |
| Dumbbell Romanian Deadlift | 3 | 8-12 |
| Resistance Band Lateral Walk | 3 | 10-12 steps per side |
| Jump Squat | 3 | 8-12 |
| High Knees | 3 | 30 seconds |
| Glute Bridge | 3 | 12-15 |
| Seated Hamstring Stretch | 3 | 20-30 seconds per leg |
| Standing Toe Touches | 3 | 15-20 sec |
| Dumbbell Step Up | 3 | 8-12 per leg |
| Standing Calf Raise | 3 | 15-20 |
| Squat Hold Calf Raise | 3 | 12-15 |
Upper Body Burn & Core
| Exercise | Sets | Reps |
| Dumbbell Push Press | 3 | 10-12 |
| Barbell Bent Over Row | 4 | 8-12 |
| Kettlebell Chest Press on the Floor | 3 | 6-10 |
| Dumbbell Curl | 3 | 10-12 |
| Bicycle Crunch | 3 | 15--20 |
| Russian Twist | 3 | 20 |
| cat cow | 3 | 15-20 |
| Shoulder Tap Push up | 3 | 12-15 |
| Lying Floor Leg Raise | 3 | 15 |
| Superman exercise | 3 | 12-15 |
| Bent Over Triceps Kickback | 3 | 10-12 |
| Kneeling Back Rotation Stretch | 3 | 20-30 seconds |
Total Body AMRAP Challenge
| Exercise | Sets | Reps |
| Thruster | 3 | 8-10 |
| Dumbbell Deadlifts | 3 | 8-10 |
| Burpees | 3 | 10-12 |
| Kettlebell Swings | 3 | 12-15 |
| Shoulder Tap Push up | 3 | 12-15 |
| Jumping jack | 3 | 30 seconds |
| Seated Toe Touches | 3 | 10-12 per leg |
| Barbell Clean and Press | 4 | 6-8 |
| Power lunge | 3 | 8-10 per leg |
| Bird Dog | 3 | 12-15 |
| Side Plank 1 | 3 | 1 |
| Dumbbell Lateral to Front Raise | 3 | 10-12 |
Core + Cardio Incinerator
| Exercise | Sets | Reps |
| Dumbbell Side Bend | 3 | 12 |
| Lying Floor Leg Raise | 3 | 15 |
| Plank Jacks Extended Leg | 3 | 20 |
| Bicycle Crunch | 3 | 15--20 |
| High Knees | 3 | 30 seconds |
| Jump Rope | 3 | 30-60 seconds |
| Russian Twist | 3 | 20 |
| Tuck Jump | 3 | 10-15 |
| Supine Spinal Twist | 3 | 15-30 sec |
| seated back extension | 3 | 12-15 |
| seated back extension | 3 | 12-15 |
| Bird Dog | 3 | 12-15 |
| Walking on Stepmill | 1 | 5 min |
Full Body HIIT Finale
| Exercise | Sets | Reps |
| Barbell Clean and Press | 4 | 6-8 |
| Dumbbell Reverse Lunge | 3 | 8-12 per leg |
| Kettlebell Swings | 3 | 12-15 |
| Jump Squat | 3 | 8-12 |
| Cross Body Mountain Climber | 3 | 20 |
| Shoulder Tap Push up | 3 | 12-15 |
| Dumbbell 4 Ways Lateral Raise | 3 | 10-12 |
| Banded Glute Kickbacks | 3 | 12-15 |
| Seated Toe Touches | 3 | 10-12 per leg |
| Floor Hyperextension | 3 | 12-15 |
| Jump Rope | 3 | 30-60 seconds |
| STANDING KNEE HUGS | 2 | 30 seconds each side |
